Home Workout Routine.
Day 1: Chest & Triceps + Arms
● Push-ups – 4 sets x 15 reps (warm-up)
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● Barbell Bench Press (floor press) – 4 sets x 12 reps
Barbell Floor Press (Chest Exercise)
● Floor Dumbbell Flyes – 3 sets x 15 reps Floor Dumbbell Chest Fly
● Overhead Tricep Extension (dumbbell) – 3 sets x 12 reps
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● Close-Grip Push-ups – 3 sets x 15 reps
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● Bicep Curls (7.5 kg dumbbell) – 3 sets x 12 reps
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Day 2: Back & Biceps + Arms
● Pull-ups (if possible) or Bent-Over Rows (barbell) – 4 sets x 12 reps
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● Single-Arm Dumbbell Row – 3 sets x 15 reps per arm
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● Deadlifts (barbell) – 4 sets x 10 reps
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● Concentration Curls (5 kg dumbbell) – 3 sets x 12 reps per arm
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● Bicep Curl – 3 sets x 12 reps & Hammer Curl – 3 sets x 12 reps (alternating with
Bicep Curls or as a superset)
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Day 3: Shoulders + Abs + Arms
● Overhead Shoulder Press (barbell) – 4 sets x 12 reps
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● Lateral Raises (5 kg dumbbells) – 3 sets x 15 reps
How to do a Dumbbell Lateral Raise
● Front Raises (5 kg dumbbells) – 3 sets x 12 reps Dumbbell Front Raise
● Russian Twists (hold one dumbbell) – 3 sets x 20 reps Russian Twist
● Plank – 3 sets x 1 min
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● Barbell Curl – 3 sets x 12 reps Barbell Curl Normal Grip
Day 4: Handstand Training + Triceps + Arms
● Wall Handstand Hold – 3 sets x 30-45 sec
Back-To-Wall Handstand Hold | CrossFit Invictus Gymnastics
● Dumbbell Shoulder Press & barbell shoulder Press – 4 sets x 12 reps (using 7.5
kg or 5 kg dumbbells as per comfort) Seated Dumbbell Shoulder Press
Standing Barbell Shoulder Press
● Tricep Dips (bench or sturdy surface) – 4 sets x 15 reps
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● Skull Crushers (barbell) – 3 sets x 12 reps Floor Dumbbell Skull Crushers
● Concentration Curls (7.5 kg dumbbell) – 3 sets x 12 reps per arm
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Day 5: Chest + Shoulders + Arms
● Incline Push-ups – 4 sets x 15 reps How to do an Incline Push-Up
● Decline Push-ups – 4 sets x 12 reps How to do a Decline Push-Up
● Arnold Press (7.5 kg dumbbells) – 3 sets x 12 reps Dumbbell Arnold Press
● Floor Dumbbell Flyes – 3 sets x 15 reps Floor Dumbbell Chest Fly
● Dumbbell Bicep Curls – 3 sets x 15 reps
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Day 6: Abs + Back + Arms
● Leg Raises – 4 sets x 15 reps
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● Bicycle Crunches – 4 sets x 20 reps Bicycle Crunch
● Superman Hold – 4 sets x 20 sec Exercise Tutorial - Superman
● Single-Arm Dumbbell Row – 3 sets x 15 reps per arm
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● Hammer Curl (7.5 kg dumbbell) – 3 sets x 12 reps
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Day 7: Active Recovery / Stretching / Handstand Practice
● Wall Handstand Hold – 3 sets x 30-45 sec (focus on form and balance)
Back-To-Wall Handstand Hold | CrossFit Invictus Gymnastics
● Full Body Stretching – 10-15 minutes
8 Minute Stretching Routine For People Who AREN’T Flexible!
● Light Arm Circles and Shoulder Stretches
5 MIN TONED ARMS WORKOUT - No Equipment
Frozen Shoulder Stretches & Exercises - Ask Doctor Jo
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