Workout routine for men for definition at home

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-04-15

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Muscle pumping
2. Reduction of fat tissue
3. Development of strength endurance

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (very heavy)

Equipment:

• Dumbbells.
• Pull-up bar.
• Stools instead of a bench, or the bench itself.

Unlike the previous program for definition, this plan requires only dumbbells and a pull-up bar. Ideally, the dumbbells should be adjustable. A suspension pull-up bar is inexpensive and relatively easy to install. Another significant difference from the previous plan is that the last plan was completed using supersets. This one is performed using the circuit method (4-5 rounds).

The circuit method means you do one set of all six or seven exercises without rest, starting with the first and finishing with the last. This is called a "round." After that, you rest for 4-5 minutes and repeat everything, going on to the next round.

I rarely write circuit training programs for men, as I know they generally do not like this method. However, this plan is special. In this case, you will only train 2 muscle groups per workout (the abs are not counted). There will be only 6-7 exercises, so the circuit will be quite short, but the muscles will feel fatigued significantly.

As you can see, the muscle groups alternate in each workout, rather than going in blocks. This will help you maintain your pace throughout the round. You should aim for about 4-5 rounds, meaning the entire workout should take no more than an hour.

It is advisable to select a dumbbell weight that you won’t need to change during the round. In practice, it’s unlikely you’ll be able to avoid changing weights altogether. Ideally, you should try to switch dumbbells as infrequently as possible to maintain the workout's rhythm. However, just before the second-to-last exercise in the third workout (arm curl), you will likely need to switch to lighter dumbbells. The ideal situation is to have a complete set of dumbbells at home, but not many people can afford that.

Rest between rounds should be 3-5 minutes, until your heart rate recovers to at least 120 bpm. Next to each exercise, there is an approximate number of repetitions listed.

You can use two stools for bench presses with dumbbells and pullovers, or anything similar to a bench. In general, get creative. It’s better to do push-ups using hand supports rather than directly on the floor, allowing for a deeper descent. Those who find pull-ups and push-ups easy can (and should) use extra weight.

Overall, the fact that all exercises are performed using the circuit method with targeted work on only two muscle groups makes this program unique and versatile. With these workouts, you can not only lose weight but also build muscle. You won’t develop huge muscles, but you can increase them slightly while burning fat quite rapidly.

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