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  1. Mar 19, 2020 · So ideally you shouldn’t be reaching over 30-40 reps during any of your sets in this full body workout at home routine. Full Body Home Workout Plan. Now that we have that covered, we’re ready to dive into the full body home workout plan. It's designed to train all of your upper body and lower body musculature in a proportionate manner.

    • 12 min
    • Beginner Bodyweight. This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows: Bodyweight squats: 20 reps.
    • Advanced Bodyweight. If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout. The workout looks like this
    • The 20-Min Hotel Routine. Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible!
    • High-Intensity Interval Training. You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!
    • Deadlift. In-depth: How to deadlift. Muscles worked: calves, thighs, glutes, core/abs, lower back, traps, rhomboids. Best for: Building overall strength. Sets/reps: Do three sets of 6-8 reps.
    • Bench press. In depth: How to bench press. Muscles worked: pecs (chest), triceps, front shoulders, traps. Best for: Working the chest and the arms. Sets/Reps: Do 3-4 sets of 8-12 reps.
    • Overhead press. In depth: How to do the overhead press. Muscles worked: pecs (chest), delts, triceps, traps. Best for: Building shoulder definition. Sets/Reps: Do 3-4 sets of 8-10 reps.
    • Squats. In depth: How to squat. Muscle areas activated: glutes (aka the biggest muscle in your body), thighs, traps, abs/obliques, upper back/lats. Best for: Activating the thighs, glutes and improving core strength.
    • Barbell Bench Press. The first exercise is the barbell bench press and is going to be your main chest exercise for this workout. It’s going to be responsible for contributing to most of your chest’s overall size and thickness overtime.
    • Barbell Back Squat. Next, we’re going to move onto a lower body exercise before proceeding onto the next upper body movement. This just helps to optimize our recovery and performance with each exercise throughout your total body workout.
    • Pull-Ups. Pull-ups are going to be the next upper body exercise and your main back exercis. e for this workout. The main muscle worked will be the lats.
    • Lying Dumbbell Hamstring Curls. Next, going back to the lower body muscles, we’re going to be using lying leg curls. I’d suggest trying out this variation with a dumbbell held between your feet as it helps ensure that you’re controlling the weight throughout each rep.
  2. What you are going to learn and get with this at-home workout guide: In this at-home workout guide, we go over the benefits of working out at home, how to workout at home, what every home workout plan should include, crucial tips to making sure your workouts are effective, best fitness equipment to have at home, and then, we provide you with several workout plans to choose from.

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  4. In today’s video we’ll go through a science-based full body home workout routine. When we think of a home workout, we assume that they’re inferior for muscle...

    • 12 min
    • 5.5M
    • Jeremy Ethier
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