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Home Gym Weekly Routine

The document outlines a weekly home gym workout routine focusing on different muscle groups across 5 to 6 days. Each day targets specific areas such as biceps, chest, back, shoulders, and includes forearm exercises, with variations in intensity and volume. Day 6 is optional for light cardio or rest, allowing for flexibility in the routine.

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khan.adil7546
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3 views1 page

Home Gym Weekly Routine

The document outlines a weekly home gym workout routine focusing on different muscle groups across 5 to 6 days. Each day targets specific areas such as biceps, chest, back, shoulders, and includes forearm exercises, with variations in intensity and volume. Day 6 is optional for light cardio or rest, allowing for flexibility in the routine.

Uploaded by

khan.adil7546
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

WEEKLY ROUTINE (HOME GYM – 5 to 6 DAYS)

DAY 1 – BICEPS + FOREARMS (HEAVY)


Barbell Curl – 4×8–10
Incline Dumbbell Curl – 3×10–12
Hammer Curl (DB) – 3×12

Forearms
Barbell Wrist Curl (palms up) – 3×15
Reverse Wrist Curl – 3×15
Slow reps, full squeeze. Rest 60–90 sec.

DAY 2 – CHEST + TRICEPS


Flat Barbell Bench Press – 4×8
Incline Barbell Press – 3×10

Triceps
Close-Grip Bench Press – 3×8–10
Skull Crushers (barbell) – 3×10–12

DAY 3 – BACK + FOREARMS


Barbell Bent-Over Row – 4×8–10
One-Arm Dumbbell Row – 3×10 each side

Forearms
Reverse Barbell Curl – 3×12
Farmer’s Carry (DB) – 3 rounds × 30–40 sec

DAY 4 – SHOULDERS + ARMS (PUMP DAY)


Barbell Overhead Press – 4×8
Dumbbell Lateral Raises – 3×15

Arms
Concentration Curl – 3×12
Overhead Dumbbell Triceps Extension – 3×12

DAY 5 – BICEPS + FOREARMS (VOLUME)


Barbell Curl (lighter) – 3×12
Incline DB Curl – 3×12
Hammer Curl – 3×15
Wrist Curls + Reverse Wrist Curls – 2 rounds
Optional: Wrist Roller

DAY 6 – OPTIONAL
Light treadmill walk (20–30 min)
Stretching + forearms pump
OR full rest

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