Home Gym Exercises
Chest Press
Grips - Hands are positioned slightly wider than shoulder width. A wide grip primarily targets the outer chest.
Push the press out till your elbows are nearly straight hold and release in slowly. This is one rep. Repeat.
Reps 12-15,Sets 2
Fly’s
Sit on the machine with your back flat against the rest.
Holding the handles, slowly bring your palms to meet while keeping your elbows nearly straight slowly release. Repeat
Reps 12-15, Sets 2
Lat Pulldown
Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend your arms back to the top. Repeat
Reps 12-15, Sets 2
Leg Extensions
Sit in a Leg Extension machine with the pads over the top of your ankles and your back against the back pad.
Your upper calves should be about half an inch from the seat pad and your knees even with the pivoting cam of the machine.
Extend your legs up (straightening them), and squeeze at the top. Repeat
Reps 12-15, Sets 2
Bicep Curl
Grasp low pulley cable bar with shoulder width under hand grip. Stand close to pulley.
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Reps 12-15. Sets 2
Tricep Pushdown
Face the triceps pushdown machine and grasp the horizontal cable bar with an overhand grip. The bar should be at about chest level.
Tuck the elbows into the sides and position the feet comfortably, slightly apart.
Push the bar down keeping the elbows tucked into the side. Repeat.
Reps 12-15, Sets 2
Standing row
Place one leg in front of the other. Pic up bar using a underhand shoulder wide grip. Pull bar towards body and into chest squeezing the shoulder blades together as you do so. Release out slowly
Reps 12-15 reps, Set 2
