Home Gym Total Body Training Routines

Total Gym XLS Review
Everyone knows how difficult in may be to really make it to a health club after 9 long hours at the office. I bet it has happened to you as well.

But where do you turn when you don’t feel you have the energy to prevent through the nearby gym on your way home? Or may be you do not have the time for a workout at the gym. You can only use 20 – 30 min.

What is the solution then? It could be just one – a complete body workout at your house . gym.

However take this from me. If you don’t have a home gym setup already, don’t think of missing a good work out. Go to the community gym where you are an associate. Missing a single workout can set a path for a habit. Vice versa, not missing a good work out won’t allow you to think of this kind of option.

So, let’s suppose that it’s one of these days when you can’t reach a fitness center, and therefore are thinking about exercising in your own home. That means you have a gym of some sort, already setup.

In the following paragraphs I want to advise you in your choices for a complete body routine. The workout you’ll pick however, will all rely on the way your home exercise space is equipped.

For example you might have a home-gym machine. Or you will be considered a serious bodybuilder. Then you’ve dumbells as your main equipment.

Should you fit in with the first group – you have a home gym machine – this is actually the part you should be reading.

The easiest home exercise space devices are equipped for at least several exercises such as the Total Gym XLS: lat pull down, seated rows, biceps curls, triceps push-downs, leg extensions and standing up hamstring curls.

That’s actually plenty. You can complete the entire body in one session.

Your circuit workout:

/Warm up/
Crunches 2-3 x 15 – 30
Seated bench press 3 x 10 – 12
Lat pull-down 3 x 10 – 12
Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 – 12
Standing biceps cable curls (lower pulley cable, facing the equipment) 3 x 10 – 12
Standing triceps push-downs (while using lat-pull down handle) 3 x 10 – 12
Leg extensions 3 x 12 to 15
Standing hamstring curls (facing the equipment) 3 x 12 to 15
/Cool down/

You’ve more options for replacing some of the exercises:

Replace seated bench press wide grip with seated bench press close grip.

Replace lat pull down with seated rows (facing the equipment).

Replace standing biceps cable curls with lying cable curls (lay down on the ground lying on your back and put the feet around the rolling pads for support).

In case that you fit in with the second group – you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an olympic barbell set and two dumbbells with adjustable weights.

For you personally I’d suggest two circuit routines. You can do just one of these or do two circuits, using both if you feel you have energy (and desire) to do that:

Workout One/Circuit One

/Warm up/
Crunches 1-2 x 15 – 30
Flat bench press around the rack 2-3 x 12 to 15
Barbell rows 2-3 x 10 – 15
Seated dumbbell overhead presses 2-3 x 12 to 15
Barbell curls 2-3 x 8 – 12
Barbell lying triceps extensions 2-3 x 12 to 15
Squats 2-3 x 10 x 15
Stiff Leg Dead Lifts 2-3 x 10 – 12
/Cool down/

Workout Two/Circuit Two

/Warm up/
Reverse crunches 1-2 x 15 – 20
Dumbbell flys 2-3 x 10 – 12
One-arm dumbbell rows 2-3 x 10 – 12
Dumbbell lateral raises 2-3 x 10 – 12
Seated dumbbell curls 2-3 x 8 – 12
One-arm overhead triceps extensions 2-3 x 8 – 12
Lunges (holding a pair of dumbbells) 2-3 x 12 to 15
/Cool down/

Observe that the amount of reps is marginally greater than what you will normally do should you have worked out at the gym. Used to do it this way intentionally. Make an effort to that you use 50 – 70% of your One Rep Max because of the fact that you don’t have a spotter. If you feel you are able to go heavier please, but at the own risk.

That’s it. Now that you finished your workout you deserve a nice, ice cold protein shake. After all you are both at home and can make it in whatever way you would like, right. And, yes, you need to feel good since you didn’t miss your workout. While your drinking your protein shake you can get online and read the latest home gym review.