How to train at home?

How to pump muscle at home?

Speaking about the home training program, you should immediately stipulate that this program will suit either beginners in the first month or two, or those who want to support the form without having other available alternatives.

Do not forget that for the growth of muscles you need constant progress of working weight, which is almost impossible to achieve at home. This is possible only if you buy a bar and a set of pancakes with a total weight of 150-200 kilograms.

Home complex with dumbbells

The minimum equipment necessary for home training includes two collapsible dumbbells weighing not less than 7 kilograms each, as well as a horizontal bar. You can not spend money on various benches for the press or the handle for push-ups.

In addition, in an ideal situation, two stable chairs are also useful to perform a variation of push-ups on the parallel bars on them - this will allow to load and work the pectoral muscles and triceps.

Exercise 1: Shoulders
  • Lifting dumbbells in front of you
  • Lifting dumbbells in the sides
  • Dumbbell lifts in the sides in slope
  • Dumbbells with dumbbells
  • Dumbbell press sitting
  • Pressing twists

Workout 2: Feet

  • Dumbbells
  • Onefoot with dumbbells
  • Soccer lifts
  • Sumo sit-ups with one dumbbell
  • Press for lifting leg lying
  • Press "Vacuum in the belly"

Workout 3: Back

  • Pulling up with a wide and straight grip
  • pullups and narrow reverse grip
  • Thrust dumbbells to his waist in the slope
  • thrust one hand in the slope
  • Shrugs with dumbbells
  • Breeding dumbbells in the slope

Workout 4: Chest

  • pushups( without stand)
  • dilutions dumbbells lying
  • Push-ups( feet on
  • Pressing on uneven bars
  • Press lateral twisting
  • Pressing inclines

Workout 5: Hands

  • Lifting dumbbells for biceps
  • Insulated lifting for biceps
  • Lifting dumbbells "Hammer"
  • Gum dants on the triceps due to the head
  • Push-ups from the bench to the triceps
  • Lifting dumbbells for the forearm

Recommendations for the exercises

The number of approaches in each exercise is three to five, the number of repetitions is 12-15.Follow the technique and speed of the exercises, all movements must be correct and as slow as possible.

In addition, remember the warm-up before the exercises, and always devote it to at least 10-15 minutes. In the end, a hitching and stretching is necessary, which will help smoothly cool the muscles and translate them into a calm state.

How often to train?

Most beginners need at least two days between training, so that the muscles have time to recover. It is not necessary to train every day to get any effect, because muscles grow during rest.

Best practice on the following schedule: Monday - training 1, Thursday - training 2, Sunday - training 3. Next week only two workouts - on Wednesday( training 4) and on Friday( training 5).


Training at home with dumbbells will help beginners in the first two months, as well as will be an excellent solution for those who do not have another opportunity to keep fit. The recommended program includes 5 training sessions for 45 minutes for two weeks.