Weight Training for Bodybuilding Program

I've been wanting to post my weight training exercises eversince I restarted my physical fitness program. These exercises revolve around the homemade gym equipment I assembled after I decided to workout at home instead of joining fitness gyms.

My strength training equipment at home consists mainly of free weights (barbell and dumbbell plates). I have a wooden dumbbell amd plates rack to store the free weights and use rubber tiles on the floor to prevent dumbbells from rolling.

Many of the exercises utilize a pair of multi-purpose safety squat racks that I built.

The weights setup may be very basic and meager but is still a far cry from the improvised weight training routine I had a long time ago. My weight training history attests to my fascination with bodybuilding exercises in general.

The exercises I've performed have not all been injury-free though. Thus far, I've suffered a wrist sprain and a lower back injury, both of which have fully recovered.


Mondays - Back and Biceps

Back Exercises
These are the exercises that I probably like the least and so I start the week with them to get them over with. Shrugs which call for good grip should probably be here. But since there's already much pulling and rowing exercises here, I moved shrugs to Wednesday and Friday.
  • One-arm Dumbbell Row
  • Yates Row with Long Bar
  • Deadlift with Long Bar
  • T-Bar Rows with the Homemade Parallel Grip Pull Bar




Bicep Exercises
Somehow, my biceps don't respond well. So the pulling and rowing exercises for the back supplements bicep workout.
  • 21's with EZ-curl Bar
  • Dumbbell Curls
  • Hammer Curls

Wednesdays - Shoulders and Legs

Shoulder Exercises
I've had physical therapy for both of my shoulders already and so I'm taking it easy with the shoulders, especially the left. I don't do all shoulder exercises here at any one session.
  • Arnold Dumbbell Press
  • Dumbbell Shrugs
  • Standing Barbell Press with Long Bar
  • Dumbbell Front Raises
  • Dumbbell Lateral Raises
  • Bentover Dumbbell Lateral Raises

Leg Exercises
Barbell back squats are all I do for legs because squats are enough for me (hits glutes, hams and quads). Legs always get sore the following two days.
  • Barbell Back Squats with Long Bar

Fridays - Chest and Triceps

Chest Exercises
Only the basic chest exercises here, as I'm not too fond of them. I don't care how much I can bench, but since they supplement triceps, I add them.



  • Dumbbell Bench Press
  • Dumbbell Flys
  • Close Grip Bench Press with EZ-Curl Bar

Tricep Exercises
Tricep exercises are definitely my fave and so I reserve these for the last training day of the week. I'm never too tired or too sore to do Triceps and Chest.
  • French Presses with EZ-Curl Bar
  • Standing Dumbbell Tricep Extensions
  • Dumbbell Kickbacks


Physical Therapy Exercises

Apart from the bodybuilding exercises above, I also do specific shoulder stretching and strengthening exercises as a continuing program for my shoulder therapy. Occasionally, I do some wrist and elbow exercises to prevent a recurring tennis elbow.


Cardio and Aerobic Exercises

No bodybuilding routine is complete without cardio exercises. As far as cardio or aerobic exercises go, I no longer do the trail running (due to knee tendinitis) and boxing when I was much younger, though I still do a bit of ballroom dancing.

Presently, I do the lateral balance stepper and stationary running at home while wearing wrist weights.

Outdoors, I walk around the neighborhood, have an occasional swim and throw frisbees when I get the chance. Other exercises that my kids perform or play like the hula-hoop, well, they just aren't for me.



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