8 home workout programs for men to gain muscle mass and improve body relief

You probably already thought about doing sports at home, especially when they remembered their desire to lose weight and lose weight.

Of course, for this you can make room in your apartment and get up 15 minutes earlier than usual in order to have time to complete a short set of exercises before going on work. You can also buy sports equipment and arrange it in your apartment. But what to do next and what Will a home exercise program for men be more effective? Especially for you, we have selected the best homework schemes. fitness almost every day so that they are not boring and difficult.

• 15 best exercises for training men at home
  • Pushups
  • Standing dumbbell bench press
  • Dumbbell Squat
  • Dumbbell walking
  • Mahi dumbbells to the side
  • Dumbbell Socks
  • Dumbbell Arm Curls
  • Step on a step with dumbbells
  • Strap
  • Exercise dead beetle
  • Side bar
  • Dumbbell Bench Press
  • Back push ups
  • Twisting
  • Hyperextension lying on the stomach
  • Toe lifts
  • A fight with a shadow
• 8 Home Workout Programs for Weight Loss and Weight Gain muscle
  • Downloading nursing homes
  • Full Body Full Body Workout
  • Complex for pumping legs
  • Cardio Fat Burning Workout
  • Abdominal Training
  • Upper body exercises
  • Lower Body Workout
  • Back pumping
• 28-day home exercise routine
  • What are the rules for home workouts?
  • Monthly Homework Plan Table
• What can be expected from this plan?

15 best exercises for training men at home

Below is a set of exercises along with a description of how properly train at home from scratch, the technique of performing movements and muscle groups that can be pumped. And below you will find 8 programs training at home for men with different equipment and without it, for the whole body and each part of it individually.

Pushups

How to perform: take the starting position on the floor – hands located shoulder width apart, back in neutral position (straight, without sagging or bending with a hump), try to torso and the legs were a straight line from the head to the heels. Now, bending the arms at the elbows and bringing the shoulder blades together, lower the body down to until the chest is about two centimeters away floor, and then quickly rise, sharply straightening your arms, cutting muscles of the chest and spreading shoulder blades. It was one repeat. Why: this exercise helps men build several muscle groups immediately (thoracic, triceps and deltoid first) that contributes to their maximum growth. It also strengthens the shoulder joints. Since this movement is elementary at home, it help prepare you for more difficult and difficult exercises, for example to the bench press.

Standing dumbbell bench press

How to perform: stand and hold two dumbbells at shoulder level straight grip – that is, so that the palms are directed forward. Not forget that your elbows should be directly under the dumbbells. Now with the strength of the muscles of the shoulders we lift the shells above the head until the arms are fully straightened. Then slowly return to the original position. Why: this movement is much safer than others exercises on the shoulders, for example, a press on the head, since overexerts the joints. Shoulder injury will only force you skip training and will slow down progress, which, of course, totally undesirable.

Dumbbell Squat

How to perform: put your feet shoulder width apart, hold the dumbbells in each hand. We try to keep our heads higher and our backs as high as possible. straighter. Then we squat. We drop until the dumbbells are in 2-3 centimeters from the floor. Remember that the knee motion vector must be directed to the socks and not go beyond the line of socks, and the chest should be pushed forward – do not bend your back and do not bend forward while lowering. Now exhale, straighten your legs and back to the starting position. Why: Squat is one of the very best basic strength exercises that pumps the muscles of the legs and Involves almost all muscle groups in the body. Using dumbbells allows you to concentrate more on proper execution motion, as well as at maximum amplitude of motion and tension muscles, since the load is relatively small. Go to barbell exercises can be after you master and bring to auto-correct technique.

Dumbbell walking

How to perform: take a heavy dumbbell in each hand – together they should weigh about half your own weight – and hold them On the sides. We stand up straight, shoulders a little back and go forward as soon as possible in short steps. Why: exercise extremely simple, there is absolutely no need to worry about technology. it movement develops stabilizers of the shoulder, upper trapezius muscles and front deltas. It also strengthens the grip that will needed in many other movements and life situations.

Mahi dumbbells to the side

How to perform: stand up and hold a light dumbbell in each hand. Slowly raise the shells to the side until they are reached shoulder level – but not higher. Also try to avoid harsh movements and resist the urge to wave dumbbells, as this it will be a violation of proper technique. Pause and then lower them back. We do the exercise slowly, so the muscles will be developing more efficiently. Why: if you exercise at home, then this will be your best move for developing medium deltoid muscles. Side lift allows you to pump in isolation the middle delta – one of the three muscle bundles of the shoulder And this helps to develop the width and massiveness of the shoulders.

Dumbbell Socks

How to perform: holding a shell in each hand, stand on some step or pancake from the bar so that the socks are on her, and the heels touched the floor. Then we lift the heels off the floor and do pause in the up position. Now slowly lower to the original position, after which we repeat. Why: many newcomers to leg training forget about the calf muscles. And this is a serious mistake that can even lead to personal injury. Given exercise is necessary, as you should always try to strain and strengthen as many muscles in the legs as possible.

Dumbbell Arm Curls

How to perform: stand and hold a dumbbell in each hand. Now, holding hands in a stationary position, bend them at the elbows, while dumbbells will not be at shoulder level. Don’t let your elbows move – only the forearms should move here. In up position motion compress the biceps, then slowly lower and why: this exercise is great for building biceps, which you so want to pump. When you hold your elbow motionless, all biceps are activated, and this stimulates maximum development of the biceps of the shoulder.

Step on a step with dumbbells

How to perform: stand in front of the gymnastics bench, step platform or stable box, holding in each hand dumbbells. We place the right foot on the bench, then we press, for in order to rise up, we step onto the platform. Then we lower ourselves onto the left leg and repeat the process from the other leg. here all leg muscles are activated (gluteus, quadriceps and back thigh muscles), so the whole leg is trained in one movement. To that this movement is very safe and will not cause knee injuries, unlike other sharper exercises.

Strap

How to perform: we take the push-up position, but here we rely on forearm, not in the palm of your hand. The back should be straight and the muscles the cortex and gluteal muscles must be tense. Do not let hips go down.

More on how to make the bar right.

Why: the bar strains the core muscles evenly, and this makes the muscles the abdomen is stronger, more prominent and more aesthetically pleasing. Also, when doing this exercises, you do not risk injury.

Exercise dead beetle

How to perform: lie on your back, hold your hands and knees above yourself. Legs should be bent at an angle of 90 degrees. Stretch the leg forward until the heel is 2-3 centimeters from the floor, and then back to the starting position. Repeat the movement of another why: when stretching and holding your legs above the floor, not only the abdominal muscles develop, but also the stabilizers of the core muscles. AND this means that you are pumping not only beautiful muscles, but also functional that will come in handy in your life.

Side bar

How to perform: we lay down on the left side, leaning on the elbow. Then we tighten the muscles of the core and raise the hips until the body becomes completely direct. Breathe deeply and hold this position. Now we turn to the right side and repeat on the other side. perfectly strains a small muscle in the lower back – square muscle of the lower back. Strengthening this muscle is necessary for a healthy spine, and also will avoid back pain. In addition, in As a result, the back will look better and more attractive.

Dumbbell Bench Press

How to perform: we lay down on the floor with dumbbells in each hand. Hands should be bent at the elbows, and the dumbbells should be above you. Then we straighten our hands, raising the shells. In the upper position we do a pause, after which we slowly lower our hands to the starting position. reduced range of motion allows you to develop pectoral muscles, at the same time minimizing the risk of injuries and sprains. This movement also Helps you prepare for more difficult exercises.

Back push ups

How to perform: stand with your back to the gymnastics bench and grab it edge with both hands (grip should be shoulder width apart). Legs should be pulled forward. Slowly lower, bending arms at the elbows to as long as they do not form an angle of 90 degrees. Then, using triceps, we rise back to the starting position. Why: exercise can be successfully performed on a stable chair, low table or step. It strains the muscles of the arms, chest and shoulders. From him Triceps are particularly fast and efficient.

Twisting

How to perform: lie on your back and bend your knees at an angle of 90 degrees. We place our hands on both sides of the head. Raise shoulders a few centimeters from the floor – and do not forget that the bottom part of the back should not be torn from it throughout exercises. Strongly compress the abdominal muscles in the upper position, and then slowly lower to the original position. Why: this movement is one of the most beneficial for the abdominal muscles. Raised legs guarantee additional load on them, and do exercise is harder.

Hyperextension lying on the stomach

How to perform: we lay face down with hands on the sides. Slow raise your chest up, holding your hands below. We try while driving raise your head higher. We go down after we got to top position.

Read more about hyperextension and the right technique. performing reverse hyperextension.

Why: people often forget that back exercises help develop all other muscle groups. This movement is especially useful, as it strains the entire back, at the same time removing pain in back from hours spent at the desk.

Toe lifts

How to perform: stand upright, holding a barbell or two dumbbells on your shoulders on the sides (exercise can also be done without additional weights), we direct the socks forward, lift the heels off the floor and strain, squeeze the calf muscles. We are slowly returning to the original position: why: isolated pumping of the calf muscles is useful for whole leg. She also develops the gluteal and hind muscles of the thigh. Different positions of the feet affect the development of this muscle in different ways – for example, if the socks are directed inward, it will be better its external head develops, and if outward – then the internal one.

A fight with a shadow

How to perform: we take a fighting position and simulate boxing, slightly bouncing on toes. You can squat and climb here when Why: why: it helps to combine all other exercises in this workout, as this movement perfectly develops leg strength, heart, core and arm muscles. In between high-intensity and low-intensity boxing can also be run on location to improve cardio effect.

8 Home Workout Programs for Weight Loss and Weight Gain muscle

You can build muscle and lose weight without even leaving home with training complexes for men with dumbbells or with your own body weight. It will be possible to be engaged in proud Alone, turning on your favorite music for the atmosphere.

Yes, sometimes the exercises in the gym feel like relaxing after a long, hard day at work (go in, sweat, go out, and feel completely refreshed). But there are also times when the hall is annoying – there are too many people, they are noisy and loud chatting when they should be engaged. Then I just want to go out and go back home – and do your exercises at home. AND guess what? You can have a killer training at home.

Here are 8 training programs for men, proving that it’s possible to train at home and pump up:

1. Chest muscles
2. Whole body
3. Legs
4. Do cardio to burn fat
5. Press
6. Upper body
7. Muscles of the lower body
8. Back

Try these homemade strength training complexes for guys any age and check for themselves their effectiveness.

eighteen

Downloading nursing homes

All exercises are performed immediately, one after the other, in style circular training as one big approach. Then rest 3 minutes, after which we repeat.

• Pushups (10-15 repetitions)
• Pullups (in the doorway, do as much as possible replays)
• Plank (60 seconds)
• Renegade Thrust (10 repetitions)

Repeat 5 laps

2/8

Full Body Full Body Workout

Do exercises “A” then exercises “B”, rest, and repeat by performing the shown number of sets / reps.

• 1A. Dumbbell Lunges
• 1B. Push ups

3 sets, 8-12 repetitions each, 90 seconds between large approaches.

• 2A. Romanian deadlift with dumbbell
• 2B. Wheel press exercise

3 sets, each with 6-8 repetitions, 90 seconds between large hiking.

• 3A. Dumbbell bench press
• 3B. Dumbbell Shoulder Press

3 sets, 12-15 repetitions each, 2 minutes between large approaches.

• 4A. Strap
• 4B. Back push-ups (can be done with a chair)

3 sets, do as many reps as possible (60 or more seconds per bar), 90 seconds between large sets.

3/8

Complex for pumping legs

• 1A. Normal squat (no extra weights)
• 1B. Gluteal bridge lying

Make as many approaches you need for having to do 100 repetitions for each exercise. Rest 60 seconds between sets.

• 2A. Reverse lunge
• 2B. Romanian deadlift with dumbbell

4 sets, 10 reps, 90 seconds between sets.

• 3. Squatting against the wall “chair”

We lean our back against the wall and squat until the legs will be bent at the knees at an angle of 90 degrees, with legs, located upright. Here we make one approach, trying to hold this position for as long as possible.

4/8

Cardio Fat Burning Workout

We do all the exercises one by one, as in a circular training, rest for two minutes, and repeat 5 times.

• Jump rope (60 seconds)
• Burpee (10 repetitions)
• Arm curls – dumbbell bench press (15 reps)
• Bear Walk (60 seconds)

Try other weight loss skipping workout options and reducing the percentage of subcutaneous fat.

5/8

Abdominal Training

• 1A. Press Wheel Exercises
• 1B. Exercise Superman

3 trips, 10 reps (30 seconds of Superman exercise), 60 seconds between big sets.

• 2. Renegade Cravings

3 sets, 10 reps, 60 seconds of rest.

• 3. The bar

3 sets, hold position 60 seconds, 90 seconds rest.

6/8

Upper body exercises

• 1. Push-ups – 55 *

Details will be below. 3 sets, 3 minutes rest between approaches.

• 2. The bar

3 trips, hold position 60 seconds, 60 seconds rest.

• 3A. Squat without extra weights
• 3B. Dumbbell Arm Curls

3 sets, do as many reps as possible, 90 seconds of rest between the big sets.

• 4A. Back push-ups with a chair or stool.
• 4B. Pullups (in the doorway)

5 sets, 5-10 reps, 45 seconds of rest between large approaches.

* Perform 10 push-ups, relax for 30 seconds, then 9 repetitions, 30 seconds of rest, then 8 repetitions, etc. – just continue this regularity, until we get to one push-ups.

7/8

Lower Body Workout

• 1A. Squat without weights 1¼. *
• 1B. Romanian deadlift with dumbbells.

5 sets, 10 reps (squats try to do as much as possible more), 90 seconds of rest.

• 2A. Lunging
• 2B. Gluteal bridge lying

5 sets, 20 reps, 90 seconds of rest.

* Do the usual squat, go up вверх amplitude up, we fall back to the maximum depth, and then completely rise up. This will be one rep.

8/8

Back pumping

• 1A. Push ups
• 1B. Curving the back while lying on your stomach

3 sets, 12 repetitions each, 90 seconds of rest.

• 2A. Strap
• 2B. Lift the body while lying on your stomach *

3 sets, 10 reps (60 seconds of the bar), 90 seconds of rest.

• 3. Romanian deadlift with abduction

3 sets, 6 reps on each side, 60 seconds of rest.

* We lie down face down, with our hands on the floor – as in push-ups. We push them off and go up, but we don’t let our hips and legs off the floor. Hold this position for a second and then we lower to the starting position.

28-day home exercise routine

You’ve been going to train for a long time, but you always something is bothering:

• You open a video on Youtube and just can’t keep up with exercises …
• You have already planned a training session, but it turns out you just not enough time for her …
• You want to start going to the gym, but don’t know why to begin…

So it’s time to create a training plan for yourself homework and observe it!

We will give reasons why compilation training plan is the very first step towards a healthy lifestyle life and weight loss.

• There is absolutely no need for equipment
• Simple exercises that even absolute beginners will master
• Short workouts (take less than 15 minutes)
• Only 3 exercises in each workout – which is easy remembered
• Only 3 workouts per week.
• Easy to adjust intensity.
• Stretching the entire plan for 28 days (4 weeks) will create good habit.

What are the rules for home workouts?

There are very few rules here:

• Perform 3 workouts every week. Choose any day and time that suits you.
• Do as many repetitions as possible with good technique. Write down the number of repetitions you have and try do more next week.
• We rest from 30 seconds to 1 minute between sets. If needed, You can relax between exercises.

Monthly Homework Plan Table

Your main goal: to comply with the training plan for 4 weeks, and not in in no case violate it.

All you have to do here is download and print the plan on each week and complete your first workout:

• Week 1
• Week 2
• Week 3
• Week 4
• Download for free

Day 1 30 seconds doing a jumping jack 30 seconds of squats 30 seconds high bar 4 approaches Duration – 7 minutes.	Day 2 Recreation	Day 3 30 seconds of push-ups 30 seconds lunges forward 30 seconds rock climber 5 approaches Duration – 11 minutes and 30 seconds.	Day 4 Recreation
Day 5 Recreation	Day 6 30 seconds high knees 30 seconds worm exercise 30 seconds jumping with squats 4 approaches Duration – 7 minutes)		Day 7 recreation

Day 8 Recreation	Day 9 1 minute jumping jack 1 minute squats 30 seconds high bar 3 approaches Duration – 9 minutes and 30 seconds.	Day 10 Recreation	Day 11 30 seconds of push-ups 30 seconds lunges back 30 seconds burpy 4 approaches Duration – 7 minutes.
Day 12 Recreation	Day 13 30 seconds high knees 30 seconds sitting against the wall (high chair) 30 seconds bridge 5 approaches Duration – 11 minutes and 30 seconds.		Day 14 Recreation

Day 15 1 minute jumping jack 1 minute squats 30 seconds low bar 4 approaches Duration – 13 minutes.	Day 16 Recreation	Day 17 30 seconds of push-ups 30 seconds high knees 30 seconds bridge 5 approaches Duration – 11 minutes and 30 seconds.	Day 18 Recreation
Day 19 1 minute burpy 30 seconds sitting against the wall 30 seconds triceps exercise 4 reps Duration – 11 minutes.		Day 20 Recreation	Day 21 Recreation

Day 22 1 minute jumping jack 30 seconds jumping with squats 30 seconds low bar 5 approaches Duration 14 minutes	Day 23 Recreation	Day 24 30 seconds high knees 30 seconds lunges forward 30 seconds worm exercise 6 sets Duration – 14 minutes.	Day 25 Recreation
Day 26 Recreation	Day 27 1 minute lap 30 seconds sitting against the wall (high chair) 30 seconds rock climber exercise Duration – 11 minutes. 4 approaches		Day 28 Recreation

Download the whole plan (PDF)

What can be expected from this plan?

The goal of this plan is to encourage you to exercise regularly and create a habit. This is precisely that critical element, which many people fail, the reason why they never see results.

This plan will prepare you for a more complete, complex and personalized plan.

Remember that you need to start small, and gradually increase intensity…

Also remember that this will be the foundation of your future. progress.

Good luck to you!

Sources:

• www.menshealth.com/uk/building-muscle/a754099/the-15-best-beginners-exercises-to-do-at-home/
• www.mensjournal.com/health-fitness/8-at-home-workouts-to-lose-weight-and-build-muscle/
• www.runtastic.com/blog/en/beginner-at-home-workout-challenge/