3 Days Home Workout

If you have bench and squat rack that is already very very good.

So far a 3 days/week workout routine would look this way:

DAY 1

Chest
Bench Press 4x 20-12 reps (start with small weight and increase or if there is no one to spot just keep the same weight)
Inclinde Bench Press 3x15-12reps

Triceps
Skull Crusher 4x20-12
Barbell Triceps Extension 3x15-12

Front Delts
Dumbell Front Raise 4x20-12

Abs
For abs choose any two exercises you want and do 4 sets at 30 reps for each.

DAY 2 OFF

DAY 3

Quads

Leg Squats 4x20-12

Hamstrings

Barbell Straight Leg Deadlift 3x12

Lateral Delts

Dumbbell Lateral Raise 3x12

Abs
For abs choose any two exercises you want and do 4 sets at 30 reps for each.

DAY 4 OFF

DAY 5

Back

Pull Ups 4xmax or Underhand Inverted Row (high bar) 4xmax

Dumbbell Bent-over Row 4x20-12

Biceps

Barbell Curl or Dumbell Curls (you can do one exercise two weeks one and the othey way round) 4x20-12

Dumbell Concentration Curls 3x15-12

Abs
For abs choose any two exercises you want and do 4 sets at 30 reps for each.

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