Lift At Home

Lift At Home

7 Seasons

You will need *some* gym equipment for these workouts, including (not for all workouts- it varies):

- bench (incline bench preferred)
- dumbbells
- kettlebells
- a barbell (can sub with Dumbbells) with bumper plates (the ones where they are all the same size no matter the weight) would be very helpful
- giant bands (pull-up assist bands)
- smaller/normal hip bands
- medicine ball/slam ball
- stability ball
- bench and/or step.

For HIIT - a drill ladder / agility ladder

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Lift At Home
  • Build Your Program: Month 2 - At Home (PDF)

    1.51 MB

  • At Home Abs 2

    Episode 1

    Tri-Set x3:

    Russian Twist 3x20 (10/side)
    Bent Leg Sit Up Reaches 3x10/side
    Bent Leg Crunch 3x10

  • At Home Back 2

    Episode 2

    Deadstop DB Row 3x10
    Dumbbell Pullovers 3x10
    DB Shrugs 3x10

  • At Home Biceps 2

    Episode 3

    Drag curls 3x10
    Concentration Curls 3x10/side
    Standing Hammer Curls Dropset 3x10 heavy, 10 light

  • At Home Calves 2

    Episode 4

    Step Up Calf Raise 3x10/side
    Single Leg Calf Raise with Intraset Stretch 3x10/side
    Plyometric Split Squat Calf Raise 3x10/side

  • At Home Chest 2

    Episode 5

    DB Squeeze Bench Press 3x10
    45-Degree Explosive DB Floor Press 3x10
    Bridged Floor Press 3x10

  • At Home Glutes & Hamstrings 2

    Episode 6

    Staggered DB RDL 3x10/side
    Band Standing Leg Curls 3x10/side
    Banded Glute Bridge, Isometric Hold & Abduction - 3x10 bridges, hold iso for 10, 10 abductions

  • At Home Quads 2

    Episode 7

    Rear Foot Elevated Split Squat Dropset 3x5 heavy + 10 light/side
    5-Second Eccentric Goblet Squat Dropset 3x5 heavy + 10 medium
    Step Ups Dropset 3x5 heavy + 10 medium/side

  • At Home Shoulders 2

    Episode 8

    Lateral L Raise with External Rotation 3x10
    Bent Over Poliquin Raise 3x10
    Upright DB Row 3x10

  • At Home Triceps 2

    Episode 9

    Diamond Push-ups 3x10
    DB Skullcrushers 3x10
    Bench Dips 3x10