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Home Workout Routine-1

The document outlines a 6-day home workout routine focusing on different muscle groups each day. It includes specific exercises for back, biceps, shoulders, and core, with detailed sets and repetitions for each exercise. Additional tips emphasize slow repetitions, short rest periods, training intensity, and protein intake.

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avineeta29
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3 views2 pages

Home Workout Routine-1

The document outlines a 6-day home workout routine focusing on different muscle groups each day. It includes specific exercises for back, biceps, shoulders, and core, with detailed sets and repetitions for each exercise. Additional tips emphasize slow repetitions, short rest periods, training intensity, and protein intake.

Uploaded by

avineeta29
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

HOME WORKOUT ROUTINE (6 DAYS)

Day 1 – Back + Biceps

Bent-over rows – 4×12–15


One-arm dumbbell row – 3×15
Deadlift – 3×12
Dumbbell curls – 4×15–20
Hammer curls – 3×15

Day 2 – Shoulders + Core

Overhead press – 4×12


Lateral raises – 4×15–20
Front raises – 3×15
Rear delt raises – 3×15
Shrugs – 4×20
Plank – 3×45 sec

Day 3 – Back + Biceps

Reverse grip rows – 4×12


Pullovers – 3×15
Deadlift – 3×10–12
Concentration curls – 3×15
Zottman curls – 3×12

Day 4 – Shoulders + Arms

Arnold press – 4×12


Lateral raises – 4×15
Upright rows – 3×12
Curls – 3×20
Hammer curls – 3×15

Day 5 – Back + Biceps

Deadlift – 4×10
Bent-over rows – 4×12
One-arm row – 3×12
Barbell curls – 4×12–15
Hammer curls – 3×15

Day 6 – Shoulders + Pump

Overhead press – 4×12


Lateral raises – 5×15
Front raises – 3×15
Rear delt raises – 3×15
Shrugs – 4×20
Push-ups – 3 sets

Tips: Slow reps, short rest (30–60 sec), train close to failure, eat enough protein.

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