• 75 Degree Incline Dumbbell Bench Press
• Dumbbell Bench Press
• One Arm Rows
• Dumbbell Pullovers
• Bent Over Lateral Raises
• Dumbbell Upright Rows
• Dumbbell Curls
• Overhead Triceps Extensions
• Dumbbell Squats
• Lunges (press with ball of foot)
• Stiff Legged Deadlifts
• Dumbbell Calf Raises

• Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
• Perform cardiovascular exercise for 20-30 minutes on the days off along with 4 sets of Leg Raises and Crunches for 15-25 reps.

Tri Set 1:

• 75 Degree Incline Dumbbell Press
• One Arm Dumbbell Rows
• Flat Dumbbell Press
  
  Tri Set 2:
• Two Arm Dumbbell Rows (Palms facing down)
• 45 Degree Incline Dumbbell Press
• Two Arm Dumbbell Rows (Palms facing up)
  
  Tri Set 3:
• Bent Over Lateral Raises
• Dumbbell Upright Rows
• Leg Raises
  

Tri Set 1:

• Dumbbell Curls
• Overhead Dumbbell Triceps Extensions
• Crunches
  
  Tri Set 2:
• Incline Dumbbell Curls
• Lying Dumbbell Triceps Extensions
• Lunges
  
  Tri Set 3:
• Dumbbell Squats
• Stiff Legged Dead lifts
• Dumbbell Calf Raises
  

Instructions:
Do 2-4 sets per exercise of 10-15 reps. After the first tri set is done 2-4 times go on to the second tri set and so on.

Home Gym Bodybuilding Workouts

Two Day Split Routine

Chest, Back, Biceps, Triceps

• 75 Degree Incline Press
• Flat Dumbbell Press
• Incline Flyes
• One Arm Rows
• Two Arm Rows (Palms facing down)
• Two Arm Rows (Palms facing up)
• Dumbell Curl
• Incline Curls
• Overhead Triceps Extensions
• Lying Tri Ext

Upper Legs, Calves, Abs, Shoulders

• Squats
• Lunges
• Leg Extensions
• Stiff Legged Deadlifts
• Leg Curls
• Calf Raises
• Leg Raises & Crunch superset
• Bent Over Lateral Raises
• Lateral Raises
• Dumbbell Shoulder Press

Instructions:
Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.

There Are Many Ways To Implement This Routine

1. You can do it three times a week by alternating Upper and lower with 20-30 minutes of aerobics in the days in between (as in the Body for Life book).
   
2. Another way to do it is four times a week (e.g. Mondays/Thursdays: Day 1, Tuesdays and Fridays: Day 2; Aerobics on the days off=20-30 min).
   
3. If you have alot of motivation and good recuperative capabilities then you may wish to do it 6 times a week by alternating Days 1 & 2. If you were to choose this option and still wish to include aerobic activity, then just limit aerobics to 3 sessions of 20 minutes first thing in the morning on an empty stomach.

6 Day A Week Advanced Bodybuilding Workout

Day 1 - Shoulders and Arms

Triset:
• Dumbbell Shoulder Press
• Dumbbell Curls
• Overhead Triceps Extensions
  
  Giant set:
• Dumbbell Upright Rows
• Lying Triceps Extensions
• Overhead Triceps Extensions
• Incline Curls
  
  Triset:
• Lateral Raise
• Hammer Curls
• Bent Over Lateral Raises
  
  Superset:
• Concentration Curls
• Triceps Kickbacks

Day 2 - Legs and Abs

Triset:
• Lunges
• Leg Curls
• Dumbbell Squats
  
  Superset:
• Leg Extensions
• Stiff Legged Deadlifts
  
  Superset:
• Dumbbell Calf Raises
• One Legged Dumbbell Calf Raises
  
  Triset:
• Sit Ups
• Leg Raise & Crunch
• Knee Ins

Day 3 - Chest & Back

Triset:
• 75 Incline Dumbbell Press
• One Arm Dumbbell Rows
• Incline Flyes
  
  Triset:
• Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
• 45 Incline Dumbbell Bench Press
• Dumbbell Pullovers
  
  Superset:
• Flat Dumbbell Bench Press
• Two Arm Dumbbell Rows (Palms Down)

Instructions:
For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more: 15-25 reps) on Day 1, and 4 sets per exercise on Days 2 and 3. Rest only 1 minute in between sets.

More Advanced Bodybuilding Workouts
After the advanced stage routine is performed for 8-10 weeks, in order to keep gains coming, one needs to graduate to a periodized program. A periodized program is one that cycles exercises, rest, and repetitions on a consistent basis (every 3-4 weeks) in order to continually stimulate muscle growth. Periods of higher volume/fast paced training, followed by periods of higher intensity (heavier weight)/longer rest in between sets training keeps the body off guard and responding optimally. Below is a sample periodized routine that you can follow from the comfort of your home gym.

Weeks 1-4

Notes: In a triset, exercises 1, 2, and 3 should be done with no rest in between sets. Only rest 1 minute after the third exercise in the sequence. In a superset, exercises 1 and 2 should be done with no rest in between sets. Only rest 1 minute after the second exercise in the sequence.

Day 1 - Shoulders and Arms

Triset:
• Dumbbell Upright Rows 4 sets of 10-12 reps
• Bent Over Lateral Raises 4 sets of 10-12 reps
• Side Lateral Raises 4 sets of 10-12 reps
  
  Giant set:
• Lying Triceps Extensions 3 sets of 10-12 reps
• Concentration Curls 3 sets of 10-12 reps
• Overhead Triceps Extensions 3 sets of 10-12 reps
• Hammer Curls 3 sets of 10-12 reps
  
  Superset:
• Concentration Curls 4 sets of 10-12 reps
• Triceps Kickbacks 4 sets of 10-12 reps

Day 2 - Legs and Abs

Triset:
• Lunges 4 sets of 10-12 reps
• Leg Curls 4 sets of 10-12 reps
• Dumbbell Squats 4 sets of 10-12 reps
  
  Superset:
• Leg Extensions 4 sets of 10-12 reps
• Stiff Legged Deadlifts 4 sets of 10-12 reps
  
  Superset:
• Dumbbell Calf Raises 4 sets of 15-25 reps
• One Legged Dumbbell Calf Raises 4 sets of 15-25 reps
  

Day 3 - Chest & Back

Triset:
• 45 Incline Dumbbell Press 3 sets of 10-12 reps
• One Arm Dumbbell Rows 3 sets of 10-12 reps
• Incline Flyes 3 sets of 10-12 reps
  
  Triset:
• Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 3 sets of 10-12 reps
• 45 Incline Dumbbell Bench Press 3 sets of 10-12 reps
• Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 4 sets of 10-12 reps
  
  Superset:
• Flat Dumbbell Bench Press 4 sets of 10-12 reps
• Two Arm Dumbbell Rows (Palms Down) 4 sets of 10-12 reps Triset:
• Crunches 3 sets of 15-25 reps
• Bicycle Crunches 3 sets of 15-25 reps
• Leg Raises 3 sets of 15-25 reps

Weeks 5-8

Day 1 - Shoulders and Arms

Notes: In a modified superset and a modified giantset, go from one exercise to the next in circuit fashion but resting 1 minute after each one. Continue going from one exercise to the next until all sets in the group of exercises have been performed.

Modified Superset:
• Dumbbell Shoulder Press 4 sets of 10,8,6,4 reps
• Rear Delt One Arm Dumbbell Row 4 sets of 10,8,6,4 reps
  
  Modified Giantset:
• Dumbbell Close Grip Bench Press 4 sets of 10,8,6,4 reps
• Alternate Dumbbell Curls 4 sets of 10,8,6,4 reps
• Lying Triceps Extensions 4 sets of 10,8,6,4 reps
• Incline Hammer Curls 4 sets of 10,8,6,4 reps

Day 2 - Legs and Abs

Modified Giantset:
• Dumbbell Squats 4 sets of 10,8,6,4 reps
• Stiff Legged Deadlifts 4 sets of 10,8,6,4 reps
• Lunges 4 sets of 10,8,6,4 reps
• Leg Curls 4 sets of 10,8,6,4 reps
  
  Superset:
• Dumbbell Calf Raises (Toes In) 3 sets of 10-15 reps
• Dumbbell Calf Raises (Toes Out) 3 sets of 10-15 reps
  

Day 3 - Chest & Back

Giantset:
• Flat Dumbbell Bench Press 4 sets of 10,8,6,4 reps
• One Arm Dumbbell Rows 4 sets of 10,8,6,4 reps
• Incline Dumbbell Bench Press 4 sets of 10,8,6,4 reps
• Two Arm Rows (Palms facing forward) 4 sets of 10,8,6,4 reps
  
  Superset:
• Hanging Leg Raises 3 sets of 10-12 reps
• Crunches To Side 3 sets of 10-12 reps

Conclusion

I hope that with the routines above I have provided enough ideas on how to setup a body sculpting and bodybuilding workouts with minimum home equipment. Note that even if you have a gym membership, you can still use these routines for those days that you cannot make it to the gym.

Also, since what these routines require are only adjustable dumbbells and a bench, they are great to follow at the gym when it is crowded. That prevents you from having to wait for equipment. I do that all the time when I have to train in a commercial gym and I make sure that the bench I secure is really close to the dumbbell rack.

Finally, please don't feel restrained to following my routines exactly as laid out. Feel free to make up your own as well based on the knowledge that you now have.

So there you have it. No more excuses to miss bodybuilding workout routines and no more need to wait in line at the gym for equipment. Good luck to all of you.

Author Bio

Hugo Rivera, CFT, SPN, BSCE and About.com Bodybuilding Guide is a lifetime natural bodybuilder, multi-certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory but also applies it on a daily basis as evidenced by the fact that he is always in shape and by his awards and high placings at numerous national level bodybuilding competitions.  He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies. 

Hugo is also author of the very popular "Body Re-Engineering" e-book which teaches how to gain lean mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.  This system can be used not only by the recreational or competitive bodybuilder but also by those who are simply looking to lose weight and get fit. 

For more information on Hugo's Muscle Building / Fat Loss Program please click on the link below:

www.LoseFatandGainMuscle.com