Truth: I’m a cardio gal. Given the choice, I would do cardio over lifting weights most every day of the week. Sure, I might throw in a killer bodyweight workout or some HIIT training with strength-based moves, but chances are good that I would end up skipping any workouts that involve a barbell if not for the accountability with my coach.
And thank goodness for that.
Strength training does amazing things for our bodies. Benefits go beyond just looking buff and include things like boosting your metabolism, managing your weight, and maintaining (or even improving) bone density.
Sure, sometimes I feel very “bro-ish” when I’m benching in the weight room, but strength training is an important part of a well-rounded fitness routine.
So for this round of Fitness Friday, we’re changing it up just a bit. We’re going to lay out the ultimate at home strength workout with upper body components that target your chest and back, while also hitting your biceps, triceps, shoulders, and core.
The strength session will be done in supersets, and you can expect the workout to take between 45 minutes and an hour depending on how much rest you take between sets.
- Lift HEAVY. No matter what your goals, you want to be sure that the last rep or two in your set is HARD. Don’t sandbag this workout by using weights that are too light. Suggested percentages of one rep maxes (if you know them) are below.
- If your goal is strength endurance, (i.e. building the muscles ability to perform lots of reps) you’ll want to 12 to 15 reps of each exercise at a weight that is around 65 percent of your 1 rep max (or a challenging weight by the end of the set).
- If your goal is hypertrophy, (i.e. muscle growth or gainz) perform 6 to 12 reps at a weight that is between 67-85 percent of your one rep max (or a weight that is challenging by the end of the set).
- If your goal is maximum strength (i.e. moving a large load for a new 1 rep max) perform 6 or fewer reps at 85 percent or more of your 1 rep max (or a weight that is very challenging by the last rep in the set). Note: athletes training for maximum strength often will experience failure during a set, so make sure you have a spot helping you out.
The Workout: At Home Strength Training
Superset 1: 5 sets
Bench Press
Bent Over Barbell Row
Bent Over Barbell Row
Superset 2: 5 sets
Incline Bench Dumbell Press
Single Arm Dumbell Row
Single Arm Dumbell Row
Superset 3: 5 sets
Flat-Bench Dumbell Fly
Wide Grip Pull Ups (or Wide Grip Lat Pulldown Machine if you don’t have unassisted pull ups)
Wide Grip Pull Ups (or Wide Grip Lat Pulldown Machine if you don’t have unassisted pull ups)
Superset 4: 5 sets
Pec-Dec (or Fly) Machine
Seated Cable Row
Seated Cable Row
Superset 5: 4 sets (finishers)
Push Up Sequence- Decline to failure, 15 seconds rest. Feet on floor to failure, 15 seconds rest. Incline to failure.
Decline Bench Dumbell Pullover
Decline Bench Dumbell Pullover
The Playlist
Going heavy in the weight room means a hard-hitting playlist that drowns out the noise and just lets you get down to business. Here are my pics for angry rock jams that get me in the mood to throw some weight around.
Thunderstruck – AC/DC
Hey You – The Thermals
Enemy – Sevendust
Kiss Me When I Bleed – White Lung
Bodies – Drowning Pool
Fortune Teller – The Shelters
Poem – Taproot
Paranoia – A Day to Remember
Kickstart my Heart – Motley Crue
American Idle – Less Than Jake
Beast – Rob Bailey & the Hustle Standard
Hey You – The Thermals
Enemy – Sevendust
Kiss Me When I Bleed – White Lung
Bodies – Drowning Pool
Fortune Teller – The Shelters
Poem – Taproot
Paranoia – A Day to Remember
Kickstart my Heart – Motley Crue
American Idle – Less Than Jake
Beast – Rob Bailey & the Hustle Standard
Stay tuned every other Friday for another great Fitness Friday workout. If there are workout ideas you’re craving, or a must-have song on your playlist, be sure to let us know.