As the pace of society gradually accelerates and working hours and overtime hours increase, many people no longer have the time and conditions to go to the gym to exercise and can only train at home. In this case, it is best for us to make a home fitness and muscle-building plan to guide ourselves in doing exercises. So today we will introduce a family fitness and muscle-building plan. Let’s take a look!
Home Fitness Muscle Gaining Plan
Chest muscles 1. Barbell bench press, 6 groups, 12RM
2. Barbell incline bench press, 6 groups, 12RM
3. Dumbbell bench press, 4 groups, 12RM
4. Dumbbell prone fly, 4 groups, 12RM
5. Dumbbell behind-the-head pull, 4 groups, 12RM
Accessory abdominal muscles: 1, abdominal curls, 6 groups, 15-20RM
2. Supine leg raises, 6 groups, 30RM
Back muscles: 1. Bent-over dumbbell rowing, 6 groups, 12RM
2. Curved-leg deadlift, 6 groups, 12RM
3. Bent-over dumbbell fly, 6 groups, 12RM
4. Standing one-handed rowing, 6 groups, 12RM
Accessory legs, weight-bearing squats, 6-8 groups, 12RM
Shoulder muscles:1. Seated dumbbell shoulder press, 6 groups, 12RM
2. Standing upright rowing, 6 groups, 12RM
3. Front raise, 6 groups, 12RM
4. Lateral raises, 6 groups, 12RM
Accessory abdominal muscles, same as above
Arms:Biceps: 1, standing dumbbell curl, 6 sets, 12RM
2. One-hand arm curl, 6 groups, 12RM
Triceps, 1, dumbbell arm extensions with both hands behind the neck, 6 groups, 12RM
2. Dumbbell arm extensions behind your back, 4 groups, 12RM
3. Bent-over dumbbell arm extensions (with dumbbell bench), 4 groups, 12RM
Accessory legs, same as above
With such a training intensity, the daily training time is about 1 and a half hours. After completing the set of one action, do the next action. Rest for 2 to 3 minutes between each action. Rest between each set of the same action. 30 seconds to 1 minute. Stay hydrated throughout your training session.