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Body Building Home Training Alternate
by Kaliradman
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Workouts
Day 1 - Chest and Shoulders
Barbell Floor Press with Pause
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
Barbell Floor Press with Pause
4 sets
Start
in App
Dumbbell Wide Floor Fly (Alternating)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Wide Floor Fly (Alternating)
3 sets
Start
in App
Kneeling Single-Arm Dumbbell Overhead Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Kneeling Single-Arm Dumbbell Overhead Press
3 sets
Start
in App
Dumbbell Y-Raise (Bent-Over)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Dumbbell Y-Raise (Bent-Over)
3 sets
Start
in App
Dumbbell Arnold Press (Seated)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Arnold Press (Seated)
3 sets
Start
in App
Day 2 - Back and Triceps
Barbell Pendlay Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec
4
–
–
7
60 sec
Barbell Pendlay Row
4 sets
Start
in App
Dumbbell Deadstop Row (Single Arm)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Deadstop Row (Single Arm)
3 sets
Start
in App
Dumbbell Pull-Apart into Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Pull-Apart into Row
3 sets
Start
in App
Overhead Barbell Triceps Extension (Seated)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Overhead Barbell Triceps Extension (Seated)
3 sets
Start
in App
Dumbbell Floor JM Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Floor JM Press
3 sets
Start
in App
Dumbbell Overhead Triceps Extension (Single Arm)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Dumbbell Overhead Triceps Extension (Single Arm)
3 sets
Start
in App
Day 3 - Abs and Legs
Dumbbell Front Squat (Double Rack)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
Dumbbell Front Squat (Double Rack)
4 sets
Start
in App
Dumbbell Lateral Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Lateral Lunge
3 sets
Start
in App
Barbell Stiff-Leg Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Barbell Stiff-Leg Deadlift
3 sets
Start
in App
Single-Leg Dumbbell Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Single-Leg Dumbbell Hip Thrust
3 sets
Start
in App
Dumbbell Farmer’s Walk on Toes (Calf)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
Dumbbell Farmer’s Walk on Toes (Calf)
1 sets
Start
in App
Weighted Dead Bug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Weighted Dead Bug
3 sets
Start
in App
Dumbbell Plank Pull-through
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Plank Pull-through
3 sets
Start
in App
Day 4 - Chest and Biceps
Dumbbell Floor Press with Rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
Dumbbell Floor Press with Rotation
4 sets
Start
in App
Lying Dumbbell Hex Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Lying Dumbbell Hex Press
3 sets
Start
in App
Standing Dumbbell Svend Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Standing Dumbbell Svend Press
3 sets
Start
in App
Barbell Reverse Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Barbell Reverse Curl
3 sets
Start
in App
Dumbbell Spider Curl (Lying Prone)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Spider Curl (Lying Prone)
3 sets
Start
in App
Dumbbell Zottman Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Zottman Curl
3 sets
Start
in App
Day 5 - Back and Shoulder
Barbell Sumo Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
Barbell Sumo Deadlift
4 sets
Start
in App
Dumbbell Seal Row (Lying Prone)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Seal Row (Lying Prone)
3 sets
Start
in App
Bent-Over Dumbbell High Pull (Pull-Up Substitute)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Bent-Over Dumbbell High Pull (Pull-Up Substitute)
3 sets
Start
in App
Seated Barbell Overhead Press (Z-Press)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
Seated Barbell Overhead Press (Z-Press)
4 sets
Start
in App
Dumbbell Lu Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Lu Raise
3 sets
Start
in App
Dumbbell Reverse Fly (Wall Supported)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
Dumbbell Reverse Fly (Wall Supported)
3 sets
Start
in App
Day 6 - Biceps and Triceps
Dumbbell Close-Grip Floor Press (Neutral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Dumbbell Close-Grip Floor Press (Neutral)
3 sets
Start
in App
Dumbbell Tate Press (Floor)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Tate Press (Floor)
3 sets
Start
in App
Barbell Skull Crusher (Lying, Limited Rom)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Barbell Skull Crusher (Lying, Limited Rom)
3 sets
Start
in App
Dumbbell Incline Curl Substitute (Rolled Mat)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Incline Curl Substitute (Rolled Mat)
3 sets
Start
in App
Dumbbell Waiter’s Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Dumbbell Waiter’s Curl
3 sets
Start
in App
Dumbell Cross-Body Hammer Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
Dumbell Cross-Body Hammer Curl
3 sets
Start
in App
Day 7 - Rest and Recovery
Walking
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Walking
1 sets
Start
in App