Make yourself @ home: building a gym-worthy physique at home is as easy as investing in dumbbells and a bench and following this three-days-a-week lifting routine

Muscle & Fitness, August, 2006 by Jimmy Pena, Joe Wuebben

Double Crunch

(Gym Alternative: Cable Crunch)

START

Lie faceup on the floor or bench with your legs extended and feet together. Grasp the ends of a dumbbell or a weight plate overhead with both hands, arms extended. Lift your legs about 6 inches off the floor or bench.

ACTION

Holding the weight overhead, curl your upper body off the floor and bend your legs to bring your knees toward your chest. Hold the peak-contracted position momentarily while squeezing your abs. Slowly return to the start, stopping just short of the weight and your feet touching the floor.

Lying Triceps Kickback

(Gym Alternative: Cable Pressdown)

START

Lie facedown on a flat bench with your head off one end. Grasp two dumbbells with a neutral grip, then press your elbows into your sides. Allow the weights to hang toward the floor, your elbows forming 90-degree angles.

ACTION

Press the dumbbells up and back to full arm extension, squeezing your tri's at the top. Hold for a count, then lower to the start.

HOME DELIVERY WORKOUT

MONDAY LEGS   SHOULDERS

EXERCISE                               SETS/REPS

                            Weeks 1-2  Weeks 3-4  Weeks 5-6

DB Squat                    3 * /6-8    3/8-10     4/10-12

DB Step-Up                    2/6-8     3/8-10     3/10-12

Sissy Squat                   3/6-8     3/8-10     3/10-12

DB Romanian Deadlift        3 * /6-8    3/8-10     4/10-12

Seated DB Calf Raise          3/10       2/20       3/20

Arnold Press                3 * /6-8    3/8-10     4/10-12

Wide-Grip Upright DB Row      2/6-8     3/8-10     3/10-12

DB Lateral Raise              3/6-8     2/8-10     3/10-12

Bent-Over DB Lateral Raise    2/6-8     3/8-10     3/10-12

V-Up                          3/10       2/20       3/20

* Doesn't include 1-2 warm-up sets

WEDNESDAY CHEST   BACK

EXERCISE                             SETS/REPS

                          Weeks 1-2  Weeks 3-4  Weeks 5-6

Incline DB Press          2 * /6-8    3/8-10     4/10-12

Flat-Bench DB Press         3/6-8     3/8-10     3/10-12

Straight-Arm DB Pullover    3/6-8     2/8-10     3/10-12

Decline DB Flye             3/6-8     2/8-10     3/10-12

Bent-Over DB Row          2 * /6-8    3/8-10     3/10-12

Straight-Arm Lat Pull       2/6-8     3/8-10     4/10-12

DB Shrug                    2/6-8     3/8-10     3/10-12

Double Crunch               2/12       3/15       4/15

* Doesn't include 1-2 warm-up sets

Every other week, alternate which bodypart you train first. Weeks 1, 3
and 5, do biceps exercises before triceps moves; Weeks 2, 4 and 6, do
all triceps exercises first. Do crunches last all weeks.

FRIDAY ARMS

EXERCISE                            SETS/REPS

                         Weeks 1-2  Weeks 3-4  Weeks 5-6

Standing Biceps DB Curl  2 * /6-8    3/8-10     4/10-12

Incline DB Curl            2/6-8     2/8-10     3/10-12

One-Arm Incline DB         2/6-8     3/8-10     3/10-12
 Preacher Curl

DB Reverse Curl            3/6-8     2/8-10     3/10-12

Overhead Triceps DB      2 * /6-8    3/8-10     3/10-12
 Extension

Weighted Bench Dip         2/6-8     3/8-10     4/10-12

Lying Triceps Kickback     2/6-8     3/8-10     3/10-12

Weighted Crunch            3/12       3/15       4/15

* Doesn't include 1-2 warm-up sets

Every other week, alternate which bodypart you train first. Weeks 1, 3
and 5, do biceps exercises before triceps moves; Weeks 2, 4 and 6, do
all triceps exercises first. Do crunches last all weeks.

DB = dumbbell