21 Great Exercises for Training at home!

Building muscle can be very difficult if you are strapped for cash, and unfortunately that seems to be the problem with most newbie muscle builders. Luckily you do not need to worry too much if you can’t afford a gym membership, or expensive gym equipment. If you can afford a set of dumbbells and a small flat bench, you can perform all of these exercises at home.

Pectoral Exercises

1. Flat Dumbbell Press. One of the best chest exercises
2. Flat Chest Flyes. Great for developing the inner chest.
3. Push-ups. Never underestimate the power of body weight resistance training.

Tricep Exercises

1. Triceps Kickbacks. Great exercise for isolating the triceps
2. Overhead Triceps Extensions. Great if you have a heavier dumbbell lying around, otherwise you can just use one dumbbell in each hand.
3. Dips. Grab 3 chairs lying around, and position them so you can easily perform dips.

Biceps Exercises

1. Seated Dumbbell Curls.
2. Hammer Curls.

Keep in mind that the bicep is a small muscle, these two exercises will suffice

Forearm Exercises

1. Wrist Curls.
2. Reverse Wrist Curls.

Shoulder Exercises

1. Shoulder Press.
2. Side Lateral Raises
3. Front Lateral Raises
4. Reverse Flies

Back Exercises

1. Single Arm Row
2. Lying Bent Over Rows
3. Pull-ups. If you have access to  horizontal bar.

Trapezius Exercises

1. Shrugs
2. Upright Rows

Leg Exercises

1. Half Squats
2. Lunges

A good training split for 4 days a week would be.

Day 1: Chest & Triceps

Day 2: Legs & Abs

Day 3: Shoulders & Biceps & Forearms

Day 4: Back & Traps

You may not know how to do all of these exercises, and I wanted to put instructions with these exercises, but I’m writing an article and not a book You can visit Sports Fitness Advisor.com for illustrations on how to perform these exercises.

Many people believe that you can’t get a full body workout, if you don’t go to a gym, but you can do almost everything you can do at a gym, at home as well.

-Michael

Related Muscle Shredding Posts:

• You are doing it wrong: a deltoid muscle building routine that actually works
• SA Muscle Blogger’s killer Chest Workout
• You are doing it wrong: How to build huge biceps!
• Strength Training: A definite how to
• The Principles of Training to Build Muscle

Tagged as: back exercise, bent over row, building muscle, chest, exercise, exercises, flat bench, forearm exercises, full body workout, hammer curls, muscle, muscle builders, pectoral, shoulder exercises, weight resistance, workout