In-Home Workouts

Total Body Program

Why weight training in home is a great idea:

1. It works!
2. It is inexpensive. All you need is a Barbell, Dumbbells and a Bench.
3. It is convenient.
4. It is quick.
5. No expensive Health Club Membership.
6. The “gym” is always open.
7. No Day Care needed.
8. You can wear what you want.
9. It WORKS!

Many of the greatest bodies in history have been built In-Home.

All you need is Weight Training Workouts that Work and to show up!
1 month program is included. 14 of the best total body workouts that have been
proven to work.

You will add lean muscle, lose weight and feel fabulous!
The best way to use the program is to follow the workouts in order the first
time through. Have a rest day-no weight training but you can do cardio for
optimum results- between workouts. Occasionally you can do back to back
weight training days when it fits your schedule.

Good luck and please email with any questions or comments.

James Orvis -author

james@weighttrainingworkouts.com

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body - Workout #1
Straight Sets

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. BB Bicep Curls 10 15-30

BB Bicep Curls 10 15-30
2. BB Sh. Press* 10 15-30
BB Sh. Press 10 15-30
3. 2 DB Rows 10 5-20
2 DB Rows 10 5-20
2 DB Rows 10 5-20
4. DB Squats 10 5-20
DB Squats 10 5-20
DB Squats 10 5-20
5. DB SkullKrushers 10 5-10
DB SkullKrushers 10 5-10
6. DB Kickbacks 12 3-8
DB Kickbacks 12 3-8
7. Crunches 12 0
Crunches 12 0
*Barbell Shoulder Press

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body - Workout #2
Straight Sets

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Crunches 15 0
Crunches 15 0
2. BB Curls 10 15-30
BB Curls 10 15-30
3. BB Sh. Press* 10 15-30
BB Sh. Press 10 15-30
BB Sh. Press 10 15-30
4. 2 DB Rows 10 10-20
2 DB Rows 10 10-20
2 DB Rows 10 10-20
5. DB Deadlifts 10 5-10
DB Deadlifts 10 5-10
6. DB Skullkrushers 10 5-10
DB Skullkrushers 10 5-10
7. Side Bends 15 10-20
Side Bends 15 10-20
*Barbell Shoulder Press

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body - Workout #3
-Straight Sets-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Rev. Crunches 5 0
Rev. Crunches 5 0
2. BB Curls 10 15-30
BB Curls 10 15-30
3. BB Sh. Press* 10 15-30
BB Sh. Press 10 15-30
BB Sh. Press 10 15-30
4. BB Bench Press 10 25-50
BB Bench Press 10 25-50
BB Bench Press 10 25-50
5. 2 DB Pullovers 10 5-10
2 DB Pullovers 10 5-10
6. Walking Lunges 10 0-10
Walking Lunges 10 0-10
7. Calf Raise** 15 0-20
Calf Raise 15 0-20
*Standing Barbell Shoulder Press
** Use a Calf Block or Stairs for In-Home Calf Exercises

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #4
Super Sets

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. DB Flys 8 5-15
BB Bench Press 8 25-50
2. DB Flys 8 5-15
BB Bench Press 8 25-50
1. DB Flys3 8 5-15
BB Bench Press 8 25-50
4. BB Deadlifts 8 10-25
Walking Lunges F 3-10
5. BB Deadlifts 8 10-25
Walking Lunges F 3-10
6. BB Deadlifts 8 10-25
Walking Lunges F 3-10
7. 2 DB Pullovers 10 5-15
2 DB Rows 10 5-15
8. 2 DB Pullovers 10 5-15
2 DB Rows 10 5-15
F=Muscle Fatigue

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #5
Super Sets

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Reverse Crunches F 0
Crunches F 0
2. Reverse Crunches F 0
Crunches F 0
3. Reverse Crunches F 0
Crunches F 0
4. BB Curls 10 10-25
DB Tricep Extension 10 3-10
5. BB Curls 10 10-25
DB Tricep Extension 10 3-10
6. BB Squats 10 25-50
DB Squats 10 5-15
7. BB Squats 10 25-50
DB Squats 10 5-15
8. Side Raises 12 3-10
BB Shoulder Press 12 10-25
F=Muscle Fatigue

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #6
Super Sets

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. BB Rows 8 15-40
BB Pullovers 8 10-20
2. BB Rows 8 15-40
BB Pullovers 8 10-20
3. BB Rows 8 15-40
BB Pullovers 8 10-20
4. Front Raises 10 3-10
BB Shoulder Press 10 10-20
5. Front Raises 10 3-10
BB Shoulder Press 10 10-20
6. Hammer Curls 12 5-15
DB Skullkrushers 12 5-15
6. Hammer Curls 12 5-15
DB Skullkrushers 12 5-15
8. Side Bends-Right Side 15 10-20
Side Bends-Left Side 15 10-20
F=Muscle Fatigue

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #7
Super Sets

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Incline Flys 10 5-15

Incline DB Bench 10 10-20
2. Incline Flys 10 5-15
Incline DB Bench 10 10-20
3. Incline Flys 8 5-15
Incline DB Bench 8 10-20
4. Incline Flys 8 5-15
Incline DB Bench 8 10-20
5. DB Deadlifts 8 5-15
DB Squats 12 10-20
6. DB Deadlifts 8 5-15
DB Squats 12 10-20
7. DB Deadlifts 8 5-15
DB Squats 12 10-20
8. Tricep Kickbacks 15 5-10
DB Curls 15 10-20

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #8
-3-in-a-Row-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. DB Shrugs 15 10-20
DB Shrugs 15 10-20
DB Shrugs 15 10-20
2. BB Shoulder Press 8 15-30
BB Shoulder Press 8 15-30
BB Shoulder Press 8 15-30
3. BB Squats 8 15-30
BB Squats 8 15-30
BB Squats 8 15-30
4. DB Curls 12 10-20
DB Curls 12 10-20
DB Curls 12 10-20
5. DB Curls 12 10-20
DB Curls 12 10-20
DB Curls 12 10-20
6. DB Shrugs 15 10-20
DB Shrugs 15 10-20
DB Shrugs 15 10-20

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #9
-3-in-a-Row-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. 1 DB Pullovers 10 10-20
1 DB Pullovers 10 10-20
1 DB Pullovers 10 10-20
2. 1 DB Pullovers 10 10-20
1 DB Pullovers 10 10-20
1 DB Pullovers 10 10-20
3. 1 DB Rows (right arm) 8 15-30
1 DB Rows (right arm) 8 15-30
1 DB Rows (right arm) 8 15-30
4. 1 DB Rows (left arm) 8 15-30
1 DB Rows (left arm) 8 15-30
1 DB Rows (left arm) 8 15-30
5. DB Deadlifts 8 10-20
DB Deadlifts 8 10-20
DB Deadlifts 8 10-20
6. Crunches 15 0
Crunches 15 0
Crunches 15 0

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #10
-3-in-a-Row-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. BB Bench Press 8 35-70

BB Bench Press
BB Bench Press
2. BB Bench Press
BB Bench Press
BB Bench Press
3. Walking Lunges
Walking Lunges
Walking Lunges
4. Walking Lunges
Walking Lunges
Walking Lunges
5. Incline DB Bench
Incline DB Bench
Incline DB Bench
6. Reverse Crunches
Reverse Crunches
Reverse Crunches
8 35-70
8 35-70
8 35-70
8 35-70
8 35-70
F 5-15
F 5-15
F 5-15
F 5-15
F 5-15
F 5-15
8 10-20
8 10-20
8 10-20
F 0
F 0
F 0

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #11
-Giant Sets-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Calf Raise F 10-20

Walking Lunges F 5-15
DB Squats 8 10-20
2. Calf Raise F 10-20
Walking Lunges F 5-15
DB Squats 8 10-20
3. Calf Raise F 10-20
Walking Lunges F 5-15
DB Squats 8 10-20
4. Decline BB Bench Press 10 25-50
2 DB Rows 10 10-20
Rear Raises 10 3-10
5. Decline BB Bench Press 10 25-50
2 DB Rows 10 10-20
Rear Raises 10 3-10
6. Decline BB Bench Press 10 25-50
2 DB Rows 10 10-20
Rear Raises 10 3-10

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #12
-Giant Sets-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Reverse Crunch F 0
Ab Bench Crunch 15 0
Reverse Crunch F 0
2. Reverse Crunch F 0
Ab Bench Crunch 15 0
Reverse Crunch F 0
3. Reverse Crunch F 0
Ab Bench Crunch 15 0
Reverse Crunch F 0
4. Reverse BB Curls 15 15-30
BB Curls 15 20-40
BB Tricep Extensions 15 10-20
5. Reverse BB Curls 15 15-30
BB Curls 15 20-40
BB Tricep Extensions 15 10-20
6. Reverse BB Curls 15 15-30
BB Curls 15 20-40
BB Tricep Extensions 15 10-20

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #13
-Giant Sets-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Alternating Lunges F 5-15

DB Deadlifts 8 10-20
Alternating Lunges F 5-15
2. Alternating Lunges F 5-15
DB Deadlifts 8 10-20
Alternating Lunges F 5-15
3. Alternating Lunges F 5-15
DB Deadlifts 8 10-20
Alternating Lunges F 5-15
4. 2 DB Pullovers 12 5-15
2 DB Rows 12 10-20
1 DB Pullover 12 10-20
5. 2 DB Pullovers 12 5-15
2 DB Rows 12 10-20
1 DB Pullover 12 10-20
6. 2 DB Pullovers 12 5-15
2 DB Rows 12 10-20
1 DB Pullover 12 10-20

WeightTrainingWorkouts.com
 In-Home Workouts
Total Body – Workout #14
-Giant Sets-

Exercise Your Goal Your Set

Reps x Weight Reps x Weight

1. Reverse Crunch F 0
Crunches 15 0-10
Reverse Crunch F 0
2. Reverse Crunch F 0
Crunches 15 0-10
Reverse Crunch F 0
3. Calf Raise F 5-15
DB Squats 8 30-50
Calf Raise F 5-15
4. Calf Raise F 5-15
DB Squats 8 30-50
Calf Raise F 5-15
5. Incline Flys 10 5-15
Incline BB Bench Press 10 20-40
Incline DB Bench Press 10 5-15
6. Incline Flys 10 5-15
Incline BB Bench Press 10 20-40
Incline DB Bench Press 10 5-15

WeightTrainingWorkouts.com