The Home Gym Warrior
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T T h h e e H H o o m m e e G G y y m m W W a a r r r r i i o o r r T T h h e e U U l l t t i i m m a a t t e e 1 1 6 6 W W e e e e k k D D u u m m b b b b e e l l l l & & B B o o d d y y w w e e i i g g h h t t - - O O n n l l y y M M u u s s c c l l e e B B u u i i l l d d i i n n g g W W o o r r k k o o u u t t P P l l a a n n By Jason Ferruggia Copyright '2007 by Jason Ferruggia Relentless Athletics All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jason Ferruggia.
description
workout routines you can do at home
Transcript of The Home Gym Warrior
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By Jason Ferruggia
Copyright ©2007 by Jason Ferruggia Relentless Athletics
All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording,
or by any information storage and retrieval system, without the expressed written permission from Jason Ferruggia.
The Home Gym Warrior Copyright © 2007, Relentless Athletics
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Throughout my twenty plus years in weight training I have been lucky enough to train in some very good, serious hardcore gyms. Most of my workouts were actually done in my own private training facility. For this reason I became what you might call a public gym snob. For the most part, I vehemently dislike public gyms. I can�t stand the music, the equipment, the rules, the meet market scene and the sight of all the people doing isolation exercises on a Bosu ball with ten pound dumbbells. Don�t get me wrong, I will train in a public gym if I have to and I will make the best of it. If you have no choice, you do what you have to do in any situation. You can get big and strong anywhere if you truly have the desire to do so. But for those of you who share my sentiments about public gyms or just don�t have the time to get to the gym on a regular basis, I have put together a kick ass 16 week workout plan for building incredible size and strength that can be done in the comfort of you own basement or garage with only a set of dumbbells, an adjustable bench and some flex bands. The best thing about this program is that all the workouts take only 30 minutes or less! This is great news for those of you who are �too busy to workout.� Everyone can afford 30 minutes, three days a week. So if you thought you couldn�t get big and strong while training at home, in only 90 minutes a week or less, think again. Note: Perform each workout 3-4 times each before switching to the next phase. How often you choose to repeat the routines depends on your level of experience. If you are a raw beginner you could stick with each workout for six weeks. If you have been training two years or less, stick with each workout for four weeks. And if you have been training longer than two years you might want to switch workouts after only three weeks. This is highly individual and is something you need to experiment with to find out what works best for you.
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Phase 1 Day 1 Exercise Sets Reps Rest 1a) Dumbbell Squat 3 15-20 90 1b) Blast Strap Pushup or Weighted Pushup 3 15-20 90 2) 1 Arm Elbow Out Dumbbell Row 3 15-20 90 3) 1 Arm Dumbbell Shrug 3 15-20 90 Day 2 Exercise Sets Reps Rest 1) 12� Dumbbell Step Up 3 10-12 90 2) Dumbbell Upright Row 3 10-12 90 3a) 30° Incline Dumbbell Press 3 10-12 75 3b) Bent Over Lateral Raise 3 10-12 75 Day 3 Exercise Sets Reps Rest 1) Dumbbell Swing 3 8-10 120 2) Dumbbell Split Squat 3 8-10 90 3a) Dumbbell Floor Press 3 8-10 75 3b) Bent Over Palms In Dumbbell Row 3 8-10 75 Phase 2 Day 1 Exercise Sets Reps Rest 1) Dumbbell Hang Clean 3 8-10 120 2a) Dumbbell Reverse Lunge 3 8-10 90 2b) Flat Dumbbell Press 3 8-10 90 3) Bent Over Lateral Raise 3 8-10 90 Day 2 Exercise Sets Reps Rest 1) 14� Dumbbell Step Up 3 6-8 120 2a) Dumbbell Romanian Dead Lift 3 6-8 90 2b) 45° Incline Dumbbell Press 3 6-8 90 3) Pronated Incline Dumbbell Row 3 6-8 90
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Day 3 Exercise Sets Reps Rest 1) Dumbbell Snatch 3 5-7 120 2) Single Leg Squat 3 5-7 180 3a) Standing Dumbbell Military Press 3 5-7 90 3b) 1 Arm Elbow In Dumbbell Row 3 5-7 90 Phase 3 Day 1 Exercise Sets Reps Rest 1) Dumbbell Romanian Dead Lift 3 11-13 120 2a) Band Resisted Pushup 3 11-13 75 2b) Band Pull Apart 3 11-13 75 3) Dumbbell Shrug 3 11-13 75 Day 2 Exercise Sets Reps Rest 1a) 30° Incline Palms In Dumbbell Row 3 9-11 75 1b) Back Foot Elevated Split Squat 3 9-11 75 2a) 45° Incline Dumbbell Press 3 9-11 75 2b) Standing Dumbbell Curl 3 9-11 75 Day 3 Exercise Sets Reps Rest 1) Dumbbell High Pull 3 7-9 90 2) Dumbbell Lunge 3 7-9 120 3a) Dumbbell Floor Press 3 7-9 75 3b) Pronated Bent Over Dumbbell Row 3 7-9 75
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Phase 4 Day 1 Exercise Sets Reps Rest 1) 1 Leg Bench Squat 3 8-10 120 2) Dumbbell Swing 3 8-10 120 3a) Dumbbell Military Press 3 8-10 90 3b) Bent Over Lateral Raise 3 8-10 90 Day 2 Exercise Sets Reps Rest 1) Dumbbell Dead Lift 3 5-7 180 2a) 30° Incline Dumbbell Press 3 5-7 90 2b) 60° Incline Palms In Dumbbell Row 3 5-7 90 3) Dumbbell Shrug 3 5-7 90 Day 3 Exercise Sets Reps Rest 1) Single Let Squat 4 3-5 120 2a) Flat Dumbbell Press 4 3-5 120 2b) 1 Arm Elbow In Dumbbell Row 4 3-5 90
