In this article, I will discuss how you can set up different bodybuilding workouts at home by using just a weight bench with a good leg extension/leg curl attachment and a pair of adjustable dumbbells.
There are many ways that you can implement a body sculpting or bodybuilding workout using this limited equipment. Below are a few examples of how this could easily be accomplished:
Body Sculpting Workouts
Goal: This bodybuilding workout is designed for toning and fat loss. However, it also makes for a great beginner’s bodybuilding workout as well for those who are just getting started.
3 Days A Week Full Body Workouts
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
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.
- Perform cardiovascular exercise for 20-30 minutes on the days off along with 4 sets of Leg Raises and Crunches for 15-25 reps.
An Advanced Bodysculpting Workout Using Supersets
Perform this workout 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of cardiovascular exercise first thing in the morning on the rest days. This routine is great for anyone interested in getting toned quickly with minimum time in the gym.
This workout is performed using tri-sets; that is doing three exercises one after the other with no rest and then resting 1 minute.
Day 1 – Chest, Back, Shoulders, and Lower Abs
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
Day 2 – Biceps, Triceps, Upper Abs, and Legs
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.
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