Free-Weights Training Workout Plan: 3 Day Home Gym

3 Day Home Gym Not all of us want to workout at a professional gym. Time, money, desire and even location sometimes just doesn't allow for it. So our professional personal trainers, Campbell Bannerman and Rebecca Micich, have developed a free-weights training workout plan suitable to perform in the comfort of your own home, using some basic equipment, 3 days per week.

The qfit.tv free-weights training workout plan, 3 Day Home Gym is a total body workout with the main aim to improve your muscle definition and density. This is a program designed to be done at home using only free-weight barbells, dumbells plus an adjustable bench.

This home fitness workout plan is a cost-effective alternative to traditional gym-based workouts. It is also designed to take up a minimal amount of space.

To perform the qfit 3 Day Home Gym workout plan, you will need the following equipment:

An adjustable workout bench that can change from flat to incline
A barbell – if you don't have a barbell, you can substitute the barbell exercises with dumbbells.
A set of dumbbells
A variety of weight plates to suit your capabilities for the dumbbell / barbell set
An exercise mat

Designed to suit those people who want to do their workouts with a minimum of interaction with other people, this is a moderate to high intensity workout covering two body parts and abs each day. Designed to take approximately 1 hour to complete over 3 days a week, there is extra time allocated to perform 20 minutes of cardio on two other days.

By doing the 3 Day Home Gym free weight workouts, you will learn all you need to take full advantage of your at home gym, to condition your muscles. Whether you're male or female, this exercise regime can be adjusted to suit you.

This workout plan contains all of the information you need to perform the routines, along with complete exercise video instructions, details on performing the routines and the workout diary - to record your progress as you go.

Every qfit.tv workout plan runs for six weeks. Update your workout plan every six weeks to maintain your fitness levels.

Download Pack

In addition to the complete video instructions and exercises, we've also prepared download packs that contain everything you need to do your workouts:

Sample Routine: 3 Day Home Gym

Chest / Triceps / Abs — Routine Day 1 - Weeks 1 to 3

Take a look at a sample of the routines you'll be doing. We've activated some of the exercises so you can see exactly the level of tuition you'll have available to you:

	Day 1
Workout Intensity	90%
Rest between Exercises	1-1.5 min
Cardio
Your Choice	10 min warmup
Chest
Dumbbell Incline Bench Chest Press	Pyramid 4 sets 20/12/8/4 reps
Dumbbell Flyes	Pre-Exhaustion 4 sets 12/12/10/10 reps
Dumbbell Chest Press	Pre-Exhaustion 4 sets 12/12/10/10 reps
Triceps
Barbell Lying Overhead Tricep Extension	Pre-Exhaustion 4 sets 12/12/10/10 reps
Bench Dips Basic	Pre-Exhaustion 4 sets 12/12/10/10 reps
Abs
Core Legs up Weight to Toes	20
Core Mini Curls	20
Core Elbow to Knee Single Leg	20
Core Elbow to Knee Alternate Leg	20

3 Day Home Gym

$30.00

Benefits of 3 Day Home Gym:

Workout from home
Minimal space required
Professional, structured training
Gain rapid results
Train 3 days per week
See your body transform
Improve confidence
Be healthier
Exercise at a time that suits you
Can also be used as a free weight routine at the gym

Instructions: Please view the videos and read the full instructions for this program before commencing. Choose your weights and adjust your equipment to suit you. The rest time is the same between sets and exercises. Start each exercise with a lower weight and increase it between sets. Always keep your shoulders down and back and keep your abs tight.