Weight Training | Effective Training Programs for Home Gyms

Today for the first time in a while I am able to train with Mrs Niko. As you would know from previous posts Mrs Niko has developed an interest in incorporating weight training into her fitness regime. As you would be aware I think weight training should be the pillar to your training regime if you goal is to lose fat and tone your body. Weight training has a positive effect on your metabolism, which in turn transforms your body into a fat burning machine.

So after Mrs Niko and I completed our parental duties for the day (feeding, bathing, putting the monkeys to sleep, housework), we ventured into ‘The Pit’ (my home gym, for the newbies), for a session of Back and Biceps.

As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.


My Program for Staying Lean and Strong


Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20


I think I need to get some larger weights. I can’t fit many more 5kg plates on the bar!

Chin-ups (Goal Weight: 15kg)
– Set 1: 10 Reps x BW
– Set 1: 8 reps x 5kg
– Set 2: 6 reps x 7.5kg
– Set 3: 6 reps x 7.5kg

• Single Arm Dumbbell Rows (Goal Weight: 50kg)
– Set 1: 8 reps x 30kg
– Set 2: 6 reps x 50kg
– Set 3: 6 reps x 50kg

Barbell Shrugs (Goal Weight: 140kg)
– Set 1: 6 reps x 110kg
– Set 2: 6 reps x 130kg
– Set 3: 6 reps x 130kg

Standing Alternate Dumbbell Curls (Goal Weight: 27.5kg Dumbbell)
– Set 1: 10 reps x 10kg
– Set 2: 8 reps x 15kg
– Set 3: 4 reps x 25kg
– Set 4: 4 reps x 25kg

Standing Straight Bar Curls (Goal Weight: 50kg)
– Set 1: 8 reps x 45kg
– Set 2: 5 reps x 50kg
– Set 3: 5 reps x 50kg


Finishers – My High Intensity Fat Burning Circuit


I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 50mins to complete burning about 420kcals with an average heart rate of 113BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

Bear in mind today is a Sunday, and most people could probably think of a 1000 things they would rather be spending their Sunday evenings doing. But it is times like these that separate to doers from the gunnas. Gunnas are what I call people that are going to (gunna) do a lot of things, but always find an eXcuse not to.

Tell me what makes Sunday’s any different from any other day of the week. If I have an opportunity to train, I am going to train. Gunnas are always gunna get in shape, always gunna start eating right, always gunna start a new training program on Monday. We all know people that are gunnas, think of them when you motivation starts to fall, and remember you being a doer is what separates you from the majority of the population.

You will also see that I attained a few more of my goals today in both Single Arm Dumbbell Rows and Standing Straight Bar Curls. I am only into my 5th week of my current program, so I am needing to revise my goals. I need to do this because I don’t want to spend the next 7 weeks of the program not improving, I want to achieve more goals. It was a very satisfying feeling to know that I had accomplished goals during this session. My new revised goal weights are 60kg for Single Arm Dumbbell Rows and 55kg for Standing Straight Bar Curls.

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