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How to Build The Perfect Body at Home Without Hitting the Gym?

Last updated on: August 04, 2016 12:37 IST

If you have always dreamt of having a sculpted and toned physique, here is how you can finally get it. The good news is that you don't have to shell out thousands on an annual gym membership. You can attain that dream physique without moving out of your house. All you need to do is invest in the right equipment.

Here is the home workout plan for beginners -

Monday - Chest and Shoulders

20 Kg Gym Equipment

Buy Protoner Adjustable Dumbbells (20 Kgs) @ Rs 999

 

Chest:
Flat Bench Press with dumbbells (6-8 Reps) - 3 Sets
Incline Bench Press with dumbbells (6-8 Reps) - 3 Sets
Decline Bench Press with dumbbells (6-8 Reps) - 3 Sets

Shoulders:
Shoulder Press with dumbbells (6-8 Reps) - 3 sets 
Side Raise with dumbbells (6-8 Reps) - 3 Sets
Front Raise with dumbbells (6-8 Reps) - 3 Sets

Tuesday - Cardio

24 Kg Gym Set

Buy Fitfly Home Gym Set @ Rs 1349

(24 Kgs Rubber Plate + Curl Rod + Gloves + Skipping Rope + Dumbbells) 

 

Running (30 mins.)
Skipping (15 mins.)

Protein Supplements

Buy Health Supplements Starting @ Rs 769 

Wednesday - Arms and Back

50 Kg Gym Equipment

Buy Anson Home Gym Set @ Rs 2499

30 Kg Rubber Weight with 1 Flat Bench + 1 Straight Rod (5 Ft.) +
1 Curl Rod (3 Ft.) + 1 Pair Dumbbell Rods +
1 Gym Bag + 1 Pair Gym Gloves +
1 Skipping Rope + 4 Locks + 12 Rubber Plates (2/2.5 kg)

 

 

Arms:

Barbell Curl (Biceps) (6-8 Reps) - 3 Sets
Hammer Curl (Biceps) (6-8 Reps) - 3 Sets
Preacher Curl (Biceps) (6-8 Reps) - 3 Sets
Kickback with Dumbbells (Triceps) (6-8 Reps) - 3 Sets
overhead dumbell press (Triceps) (6-8 Reps) 3 Sets
Bench Dips (Triceps) (6-8 Reps) - 3 Sets

30 Kg Gym Set

Buy Anson Home Gym Set @ Rs 2999

50 Kg Rubber Weight with 1 Flat Bench + 1 Straight Rod (5 Ft.) +
1 Curl Rod (3 Ft.) + 1 Pair Dumbbell Rods +
1 Gym Bag + 1 Pair Gym Gloves +
1 Skipping Rope + 4 Locks + 16 Rubber Plates (2/2.5/3 kg)

Back:

Dumbbell Row (6-8 Reps) - 3 sets
Bent Over Row (6-8 Reps) - 3 sets
Kneeling One Arm Row (6-8 Reps) - 3 Sets
One Arm Row (6-8 Reps) - 3 Sets
Dead Lift with Dumbbells (6-8 Reps) - 3 Sets
Stiff Legged Dead Lift with Dumbbells (6-8 Reps) - 3 Sets

Thursday - Cardio

Running (30 mins.)
Skipping (15 mins.)

Friday - Legs and Abs

6 in 1 Bench

Buy Anson 6 in 1 Bench @ Rs 1699

Legs:

Dumbbell Squat (6-8 Reps) - 4 Sets
Dumbbell Step Ups (6-8 Reps) - 4 Sets
Lunges (6-8 Reps) - 3 Sets
Dumbbell Goblet Squat (6-8 Reps) - 3 Sets

Abs:
Standard Crunches (25 Reps) - 3 sets
Leg Raise (25 Reps) - 3 Sets
Plank (30-60 Secs) - 3 Sets

Saturday & Sunday - Rest

Follow the workout plan and combine it with the right eating habits to see the results. Have a happy workout!

 

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