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Train Like Jim: Two Home Gym Full-Body Workouts

Trisets and giant sets make this pair of workouts highly intense, not to mention time-efficient, to promote both fat loss and muscle-building.

Train Like Jim: Two Home Gym Full-Body Workouts

After returning home from Minneapolis, where I did my JW Marriott Mall of America Workout, I was back at my home gym. The gym in my house is pretty well-equipped, so I was able to focus on free weight exercises and heavy weight after being forced to go light in the Minneapolis hotel gym (because the dumbbells there only went up to 50 pounds).

Below are the first two workouts I did at home on back-to-back days.  

Workout 1

I kept my training pace up with trisets for fat-burning and to keep my workout time to a minimum. As I’ve been doing a lot lately, this workout hit the full body – pretty much all major muscle groups (chest, back, legs, delts, traps, abs/core, biceps, triceps, calves, in that order).

Exercise Sets Reps
Reverse-Grip Dumbbell Press 3 10, 6, 6*
Triset with    
Seated Cable Row 3 10, 6, 6*
Triset with    
Squat 3 10, 6, 6*
Smith Machine Upright Row 3 10, 6, 6*
Triset with    
Smith Machine Behind-the-Back Shrug 3 10, 6, 6*
Triset with    
Band Woodchopper 3 12, 10, 8
EZ-Bar Curl 3 10, 6, 6*
Triset with    
Triceps Pressdown 3 10, 6, 6*
Triset with    
Smith Machine Seated Calf Raise 3 10, 6, 6*

*On the last set, do one drop set using the same weight you did for your first set of 10 reps.

Workout 2

With a shoot scheduled for the next day at The JYM, I was carbing up this day. But first, I had to finish my carb depletion with a fast and a high-rep workout. (I trained in a fasted state but then took my post-workout JYM supplements and ate shortly after.)

Doing another full-body workout, I used giant sets and a lot of compound movements to deplete as many muscle fibers as possible of stored glycogen. I even included a giant set for the support muscles – lower traps, rotator cuff muscles, even the tibialis anterior.

Exercise Sets Reps
Bench Press 4 15-20
Giant set with    
Standing Pulldown 4 15-20
Giant set with    
Dumbbell Upright Row 4 15-20
Giant set with    
Dumbbell Step-Up 4 15-20
Rope Triceps Pressdown 4 15-20
Giant set with    
Rope Cable Curl 4 15-20
Giant set with    
Standing Calf Raise 4 15-20
Giant set with    
Hanging Leg Raise 4 15-20*
Straight-Arm Pressdown 2 15-20
Giant set with    
Band External Rotation 2 15-20
Giant set with    
Band Internal Rotation 2 15-20
Giant set with    
Kettlebell Toe Raise 2 15-20

*Or to failure if you can't reach 15-20 reps.

Download These Workouts Here

 


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