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The Ultimate Home Workout

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THE ULTIMATE HOME WORKOUT BY VINCENT SPARAGNA THE BEST AT - HOME EXERCISES ORGANIZED EVER INTO SHAPE 8 F R E E 8 BEST SIMPLE WORKOUT YOUR PROGRAMS WORKOUTS INTO GET BASED ON THE LATEST SCIENCE TABLE OF CONTENTS 03 QUICK OVERVIEW 04 GET THE GUIDE AND LOG 05 BEST LIFTS FOR GROWTH 06 AT-HOME LIFT SWAPS 07 8 FULL-BODY PROGRAMS 16 HOW TO SAVE TIME 17 MAKING PROGRESS FULL-BODY AT-HOME WORKOUT PAGE 2 QUICK OVERVIEW HOW TO USE THIS PROGRAM WORKOUT LOG: The workout log is a basic spreadsheet. Which comes with all of the workouts laid out for you. And it allows you to track your progress over time. That's really all you need from a good workout log. But, you can edit the sheet if you want to. Just open the google sheet -> file -> make a copy, and it's all yours. PROGRAM GUIDE: The program guide walks you through at-home lifting in general. Explaining all you'd really need to know. And showing you how to set up every lift at home, in depth. Complete with a sample workout walkthrough. THIS PDF: This PDF gives you all the ""essential" stuff for the program. That is, all the workout plans, a list of at-home lifts, and a guide on how to progress over time. To get all that, plus the program guide and log, scroll down: FULL-BODY AT-HOME WORKOUT PAGE 3 CLICK HERE TO GET THE PROGRAM GUIDE This guide will walk you through the program in detail. To help make sure you get the best possible gains. CLICK HERE TO ACCESS THE WORKOUT LOG FULL-BODY AT-HOME WORKOUT PAGE 4 WHICH LIFTS ARE BEST? GOOD MUSCLE-BUILDING EXERCISES QUADS CHEST BACK HAMS Squats Push-ups Rows Romanian deadlift Front squats Push-ups on knees DB rows DB romanian deadlifts Bulgarian squats Weighted push-up Seal rows One-leg RDLs Pause squats Banded push-up Cable rows Nordic ham curl DB squats Push-up w/ feet up Banded rows Glute-ham raises Box squats Flat bench press Inverted rows Lying leg curls Split squats DB press Chest-support rows Standing leg curls Pistol squats Incline press Bent-over BB rows Sliding ham curls Banded squats Decline press Pull-ups Hanging leg curls Hack squats Guillotine press Chin-ups Good mornings Lunges Floor press Pull-downs Leg press DB flys Pull-downs to neck ABS/CORE Step-ups Cable flys Band pull-downs Leg extensions Dips Sliding pull-downs Crunches Hip adductions Dips on counter Pull-ups on branch Machine crunches Lying leg raises GLUTES TRICEPS BICEPS Hanging leg raises Sit-ups Squats Dips Curls Incline sit-ups Hip thrusts Bench dips DB curls Planks/side planks One-leg hip thrusts Overhead extension BB curls Ab roll-outs Glute bridges Banded extension Hammer curls Banded side kicks DB OH extension Arnold curls Hip abductions Cable extension Banded curls FOREARMS Donkey kicks DB kick-backs Seated curls Wrist curls Hip extensions Skullcrushers Concentration curls BB reverse curls Frog pumps Overhead press Preacher curls DB reverse curls Grip hangs CALVES MID DELTS REAR DELTS One-leg calf raises Overhead press DB face pulls NECK+TRAPS Seated calf raises DB lateral raise Cable face pulls DB shrugs Leg press calf raises Cable lateral raise Banded face pulls Bent BB shrugs Calf jumps Banded lateral raise Reverse flys Handstand shrugs Smith calf raises Upright rows Incline BB rows Neck curl w/ plate Calf raise w/ suitcase Banded upright rows Incline DB rows Lying neck curl Banded calf raises Pike press Shoulder pulls Neck curl w/harness AT-HOME LIFT SWAPS GOOD MUSCLE-BUILDING EXERCISES QUADS CHEST BACK HAMS Bookbag-weighted Bookbag-weighted Table inverted rows Romanian deadlift squats push-ups (hang off the edge) (RDL) w/ bookbag Suitcase-weighted Push-ups on knees Banded rows (wrap a One-leg RDLs squats (hold in hands) Banded push-ups band around a pole) RDLs w/ briefcase Band-resisted squats (band on your back) Suitcase rows Nordic ham curl (have Front squats (use bag) Push-up w/ feet up Pull-ups on bar/pole partner/couch hold Pistol squats (balance Close-grip push ups Pull-ups on stable your feet down) on a counter) Push-ups on books tree branch Sliding ham curls Bulgarian split squats One-arm push-ups Pull-ups w/ heavy Hanging leg curls (leg up on a chair) Banded flys (wrap bookbag on Banded good morning Lunges (use a band around pole) Sliding lat pulldown briefcase/bookbag) Flys on flat surface (use shoes for grip) ABS/CORE Bodyweight leg (use paper towels) Band pull-downs Crunches extension (kneel+lean) Flys w/ water jugs (use door anchor) Lying leg raises (on a Step-ups (with bag) Floor press (w/bag) Band rows (use door) chair or bench) GLUTES TRICEPS BICEPS Hanging leg raises Sit-ups One-leg hip thrusts Sliding dips on book Curls with water jug Incline sit-ups Hip thrusts (use Dips on counter (from ~8-50 lbs) Planks/side planks bookbag/trash bag) Dips off 2 chairs Curls w/ suitcase Ab roll-outs (w/ ball) Glute bridges (use Bench dips (chair) Curls w/ bookbag bookbag/trash bag) Overhead extension Curls w/ groceries Banded abductions (use band/suitcase) Curls w/ furniture FOREARMS Banded donkey kick DB kick-backs (use Curls w/ trash bags Wrist curls (w/ jug) Lying hip abduction water jug/bookbag) Banded curls Reverse curl (use Frog pumps Close-grip push ups Concentration curls bookbag/trash bag)) Grip hangs (tree) CALVES MID DELTS REAR DELTS Seated calf raise (use Lateral raises (use DB face pulls (use NECK+TRAPS trash/bookbag) water jug/band) water jug/band) Shrugs (use bookbag Calf raise on step Upright rows (use a Reverse flys (use or briefcases) Banded calf raises bookbag/trash bag) water jug/bookbag) Handstand shrugs Calf raise with Pike press Incline rows (use Neck curl (use trash bookbag/briefcases Handstand push-ups bookbag/briefcase) bag/backpack/jug) 8 AT-HOME PROGRAMS: If you haven't looked at the program guide, you should. Since, this program will make perfect sense to you then. But note, these workouts are meant to be flexible; feel free to change stuff. For example, this program is upper-body focused. But, if you really want to grow your legs, then you could train those more. Or, let's say you don't want to train forearms or neck. In that case, you can literally just skip those lifts, and do the rest of the workout as desired. And, while we suggest certain rep ranges, anything from ~5-30 reps per set is fine. With that, enjoy... FULL-BODY AT-HOME WORKOUT PAGE 7 5 - D A Y UPPER- FOCUSED WORKOUT PROGRAM D A Y 1 D A Y 2 Exercise Sets Reps Rest Exercise Sets Reps Rest Pull Ups 3-5 6-10 5 mins OH Press 3-5 6-10 5 mins Incline Press 3-5 6-10 5 mins Hip Thrust 3-5 6-10 5 mins Squat 3-5 6-10 5 mins OH Extension 2-4 8-15 4 mins Leg Curl 3-5 8-15 5 mins Bicep Curl 2-4 8-15 4 mins Face Pulls 3-5 8-15 3 mins Neck Curl 3-5 8-12 3 mins Crunches 3-5 8-15 3 mins Shrugs 3-5 6-10 3 mins Calf Raise 3-5 6-10 3 mins Reverse Curl 3-5 6-10 3 mins D A Y 3 D A Y 4 Exercise Sets Reps Rest Exercise Sets Reps Rest Flat Press 3-5 8-12 5 mins Hip Thrust 3-5 8-12 5 mins Rows 3-5 8-12 5 mins OH Press 3-5 8-12 5 mins Reverse Fly 3-5 6-10 3 mins Bicep Curl 2-4 6-12 4 mins Leg Raises 3-5 6-12 3 mins Dips 2-4 6-12 4 mins RDL 3-5 6-10 5 mins Neck Curl 3-5 6-10 3 mins Lunges 3-5 8-12 4 mins Shrugs 3-5 8-12 3 mins Calf Raise 3-5 8-15 4 mins Wrist Curl 3-5 6-12 3 mins D A Y 5 NOTES Exercise Sets Reps Rest In general, the more sets (per muscle) you Chin Ups 2-5 8-15 5 mins do, the more your muscles will grow. Chest Flys 2-5 9-15 5 mins To save time, try antagonistic supersets. Hip Extension 2-5 6-15 3 mins For example, you could try a set of Bench, Lateral Raise 2-4 7-13 3 mins and without any rest, jump into a set of Incline Sit Up 2-4 6-15 3 mins Incline Row 2-4 6-12 3 mins Rows. Then, rest for a few mins and repeat. Calf Raise 2-5 8-12 3 mins Cap each set a bit (1-3 reps) shy of failure. Leg Extension 2-5 8-15 3 mins Exercises are fairly flexible. Feel free to Ham Curl 2-5 8-12 3 mins swap out one lift for any similar lift. Progression: Try to get stronger every workout. That is, do the same exercises, for the same reps, but with more weight (e.g. +5 lbs). Or, do the same weight, but for more reps (e.g. +2 reps): Week 1: Add weightWeek 2: Week 1: Add reps Week 2: 135 x 7,7,6 140 x 7,7,6 135 x 7,7,6 135 x 8,8,7 Week 2: Add weightWeek 3: Week 2: Add reps Week 3: 140 x 7,7,6 145 x 7,7,6 135 x 8,8,7 135 x 9,9,8 5 - D A Y UPPER- FOCUSED WORKOUT PROGRAM LOWERPUSH Exercise Sets Reps Rest Exercise Sets Reps Rest Hip Thrust 3-5 6-10 5 mins Flat Press 3-5 8-12 5 mins Calf Raise 3-5 6-10 5 mins Lateral Raise 3-5 7-13 5 mins Squat 3-5 6-10 5 mins Chest Flys 2-5 9-15 5 mins Leg Curl 3-5 8-15 5 mins Crunches 3-5 8-15 5 mins Leg Raises 3-5 6-12 4 mins OH Press 2-4 8-12 5 mins Calf Raise 3-5 8-15 4 mins Neck Curl 3-5 6-10 5 mins Ham Curl 2-5 8-12 4 mins Dips 2-4 6-12 5 mins PULLLEGS Exercise Sets Reps Rest Exercise Sets Reps Rest Rows 3-5 8-12 5 mins RDL 3-5 6-10 5 mins Reverse Fly 3-5 6-10 5 mins Lunges 3-5 8-12 5 mins Chin Ups 2-5 9-15 5 mins Hip Thrust 3-5 8-12 5 mins Wrist Curl 3-5 6-12 5 mins Incline Sit Up 2-4 6-15 5 mins Shrugs 3-5 8-12 5 mins Calf Raise 3-5 8-12 4 mins Incline Row 2-4 6-12 5 mins Leg Extension 2-5 8-15 4 mins Bicep Curl 2-4 6-12 5 mins Hip Extension 2-5 6-15 4 mins UPPER NOTES Exercise Sets Reps Rest In general, the more sets (per muscle) you Pull Ups 3-5 6-10 5 mins do, the more your muscles will grow.
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