What Will Home Gym Full Body Training Routines Be Like In 100 Years?

We all know how difficult it might be to make it to the gym after 9 long hours at work. I bet it has happened to you as well.

However, what do you do when you do not feel you have the energy to stop by the local gym on your way home? Alternatively, maybe you do not have the time for a workout at the gym. You can only use 20 - 30 min.

What is the solution then? It could be only one - a full body workout at your home gym.

First, take this from me. If you do not have a home gym set up already, do not even think of missing a workout. Go to the local gym where you are a member. Missing a single workout can set a path for a habit. Vice versa, not missing a workout will not let you think of such an option.

So, let us suppose that it is one of these days when you cannot make it to the gym and are planning to work out at home. That means you have a gym of some sort, already set up.

In this article, I want to advise you on your choices for a full body routine. The workout you will pick, however, will all depend on how your home gym is equipped.

For example, you might have a home-gym machine. Alternatively, you might be a hardcore bodybuilder. Then you have free weights as your main equipment.

If you belong to the first group - you own a home gym machine - this is the part you should be reading.

The simplest home gym machines are equipped for at least several exercises such as bench press, lat pulldown down, seated rows, biceps curls, triceps pushdowns, leg extensions and standing hamstring curls.

That is actually plenty. You can complete the whole body in a single session.

Your circuit workout:-

Warm up

Crunches 2-3 x 15 - 30

Seated bench press 3 x 10 - 12

Lat pulldown 3 x 10 - 12

Front cable raises (machine behind you, lower pulley cable between your thighs) 3 x 10 - 12

Standing biceps cable curls (lower pulley cable, facing the machine) 3 x 10 - 12

Standing triceps push-downs (using the lat-pull down handle) 3 x 10 - 12

Leg extensions 3 x 12 - 15

Standing hamstring curls (facing the machine) 3 x 12 - 15

Cool down

You have more options for replacing some of the exercises:

Replace seated bench press wide grip with seated bench press close grip.

Replace lat pulls-down with seated rows (facing the machine).

Replace standing biceps cable curls with lying cable curls (lie down on the floor on your back and place your feet on the rolling pads for support).

In case that you belong to the second group - you are a hardcore enthusiast or bodybuilder, the least equipment you have (I would guess) is an adjustable bench, a power rack, an olympic barbell set and a pair of dumbbells with adjustable weights.

For you, I would suggest two circuit routines. You can do only one of them or you can do two circuits, using both if, you feel you have energy (and desire) to do that:

Workout One/Circuit One

Warm up

Crunches 1-2 x 15 - 30

Flat bench press on the rack 2-3 x 12 - 15

Barbell rows 2-3 x 10 - 15

Seated dumbbell overhead presses 2-3 x 12 - 15

Barbell curls 2-3 x 8 - 12

Barbell lying triceps extensions 2-3 x 12 - 15

Squats 2-3 x 10 x 15

Stiff Leg Dead Lifts 2-3 x 10 - 12

Cool down

Workout Two/Circuit Two

Warm up

Reverse crunches 1-2 x 15 - 20

Dumbbell flys 2-3 x 10 - 12

One-arm dumbbell rows 2-3 x 10 - 12

Dumbbell lateral raises 2-3 x 10 - 12

Seated dumbbell curls 2-3 x 8 - 12

One-arm overhead triceps extensions 2-3 x 8 - 12

Lunges (holding a pair of dumbbells) 2-3 x 12 - 15

Cool down

Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this very intentionally. My advice is that you use 50 - 70% of your One Rep Max because you do not have a spotter. If you think you can go heavier please do but at your own risk.

That is it. Now that you finished your workout, you deserve a nice, chilled protein shake. After all, you are at home and can make it any way you want, right. In addition, yes, you should feel good because you did not miss your workout.