My Home Gym Arrangement: Shoulders Workout

The arrangement of equipments that you see in a commercial gym is pretty much the same as for a chest workout. However, in a small area Home Gym, things will be a little different. Read on to find out how the equipments are being arranged in my Home Gym for a Shoulders Workout.

My Shoulder workout routine is as follows:
1) Seated Barbell Military Press
2) Seated Dumbbell Military Press
3) Dumbbell Front Raise
4) Shoulders Shrugs
5) Bent Over Lateral Raise

The Home Gym equipments are arranged as seen in the pictures below.

Shoulders Workout Arrangement View 1

Shoulders Workout Arrangement View 2

From the above, The Barbell Presses are done in this arrangement. After which, the Squat Stand are remove for the Seated Dumbbell Military Presses and other exercises which do not require the Squat Stand. The rest of the exercises are done with the Weight Bench in the same arrangement.

The above covers how a full shoulders workout can be carried out in a small space area Home Gym.

Stay Tune for more posts on different body parts workout in a Home Gym.

My Home Gym Arrangement: Chest Workout

From the previous post, you can see how all the gym equipments are being arranged when not in use. So how are the equipments being arranged for use during a chest workout?

My chest workout routine is as follow:
1) Barbell Flat Bench Press
2) Dumbbell Flat Bench Press
3) Dumbbell Inclined Bench Press
4) Dumbbell Flyers
5) Dips

In order to carry out the workout routine, the gym equipments is arranged as seen in the picture below.

Chest Workout Arrangement View 1

Chest Workout Arrangement View 2

As you can see, the whole chest routine can be completed with this arrangement. There is no need to re-arrange the equipmments for different exercises.
The Bench exercises are carried on the bench. For Inclined Bench Press, all you have to do is to adjust the incline level of the bench. The dips are done on the Chin-ups/Dips station at the corner of the room. Weight Dips can also be done with a weight plate in between the legs.

The above covers how a full chest workout can be carried out in a small space area Home Gym.

Stay tune for more posts on different body parts work out in a Home Gym.

My Home Gym, anytime of the day, any attire you are in

 The picture below shows my Home Gym, started setting it up 5 years ago. The equipments have been bought piece by piece, starting with a single dumbell to what you see in the picture below.

My Home Gym, a workout any time of the day

   Below is the list of items in my home gym:

1. Weight Bench
2. Squat Stand
3. Pull-up/Dips station
4. 2 pairs of Dumbell handles
5. 1 Barbell
6. 1 Ez bar
7. 2 x 10kg weight plate
8. 8 x 5kg weight plate
9. 10 x 2.5kg weight plate
10. 8 x 1.25kg weight plate
11. 2 x 0.75kg weight plate
12. Weight tree
13. 8kg medicine ball
14. Abs Roller
15. Push-up bars
16. 2 x mirror
17. 1 pair of gym gloves
18. 1 weight lifting belt
19. 8 x floor mat   
20. 1 x Resistance Band

The total cost of the home gym is around $1200.

More pictures of my home gym will be posted in future posts!!!!

These include my home gym arrangement for chest workout, shoulders workout, back workout and legs workout.

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Got your own home gym? Be it a small mini one or a home gym with big machines, send us pictures of it now and get it featured on Singapore Home Gym, singaporehomegym@hotmail.com!!!!

Stay Tune for post on my home gym pictures!!!! Coming Soon!!!!

Chin-up/Dips Station

A Chin up and Dips station as the name suggest is a combination of a chin up and dips station. It is a two-in-one equipment which is a very useful addition to your home gym. The chin-ups and dips are said to be two out of the big four’s exercises to do. The equipment can also be used for hanging leg raises, which is a great ab exercise.

The picture below shows a chin-up/dips station.

There are several types of chin up/dips station sold in the local market. Some will have the chin up bar and the dips station on the same side, some may have the two facing opposite side. It will be better to get one that have the chin up bar and dips on the same side, as the equipment can be put against the wall when using for either purpose. There is no need to shift the equipment out to do either the dips or chin up. The one with the chin up bar and dips station on opposite sides may also take up more space, which is less preferred for a home gym. Also, when choosing a chin up/ dips station, be sure to look out for those which are stable.

Stay tune to Singapore Home Gym Blogspot for more posts!!!

Product Reviews

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Looking for a website to have a detailed review of your products?

Look no further, contact Singapore Home Gym at singaporehomegym@hotmail.com for more details now!!!

Working out with the Essential Equipments

From the previous posts, we know that the essential equipments consist of the weight bench, a pair of dumbbells and a barbell with weights. So what are the work-outs that you can do with just these 3 equipments?

Singapore Home Gym will provide you with a list of exercises that you can perform using these 3 equipments.
The exercises will be split into body parts.

Shoulder:
Dumbbell Presses on the weight Bench
Barbell Military Presses on the weight Bench
Side Lateral raise with a pair of dumbbells
Standing Military Press with barbell
Shoulder Shrugs with dumbbells
Front Raises with a pair of Dumbbells
Bent over side raises with a pair of dumbbell

Chest:
Barbell bench press
Dumbbell bench press
Dumbbell flyers
Incline Bench Press
Decline Bench Press

Back:
Deadlifts with barbell
Bent-over rows with dumbbell
One arm rows with dumbbell

Legs:

Squats with barbell
Squats with dumbbells
Leg Extension with weight bench
Leg Curls with weight bench

Arms:
Barbell curls
Dumbbell Curls
Triceps Extension with dumbbell
Hammer curls with dumbbells
Triceps Skull Crush with barbell and weight bench

Abs:
Crunches on the weight bench
Sit-ups on weight bench

The above is a list of exercises that you can perform with just the essential equipments. Its a head-to-toe workout!!!! Less equipments does'nt mean less work-outs!!!