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Blog-53: My Fitness Journey- Hometown Hustle

Blog Writer
Blog Writer

My Fitness Journey---

Hometown Hustle: Shoulders, Triceps, and Adaptable Training

Hey everyone!

Picking up where I left off in my previous post – a busy week with some schedule changes didn't stop my fitness journey! Today, I'm sharing my shoulder and triceps workout routine completed entirely at home.

Home Gym, Big Results:

While my hometown gym doesn't have all the equipment I'm used to, that doesn't mean I can't get a great workout. Here's a breakdown of the exercises I used:

Shoulder Power (4 Exercises):

  • Barbell Press (Dumbbell Option):  This compound exercise targets multiple shoulder muscles simultaneously, promoting overall shoulder development.  If you don't have a barbell at home, dumbbells can be a great substitute.

  • Dumbbell Front Raises: This exercise works your anterior deltoids, the muscles on the front of your shoulders, giving them a defined look.

  • Lateral Raises: This exercise isolates your medial deltoids, the muscles on the sides of your shoulders, contributing to that well-rounded shoulder shape.

  • Rear Delt Flies (Dumbbell Option): This exercise targets your posterior deltoids, the muscles on the back of your shoulders, which are often neglected but crucial for good posture and a balanced physique. Dumbbells are a fantastic option for this exercise at home.

Triceps Focus (3 Exercises):

  • Close-Grip Bench Press (Dumbbell Option): This variation of the bench press emphasizes the triceps brachii, the main muscle in your upper arm.  If you don't have a bench, you can perform this exercise on the floor.

  • Skull Crushers (Dumbbell Option): This exercise isolates your triceps brachii by minimizing arm movement and maximizing triceps engagement. Dumbbells are a great alternative for skull crushers at home.

  • Dumbbell Overhead Extensions: This exercise focuses on extending your elbow joint, directly targeting your triceps muscles.

Making the Most of Limited Equipment:

Since I have limited equipment at home, I increased the number of sets for each exercise (5 sets per exercise) to ensure I was effectively targeting each muscle group.

Fueling the Hustle:

Here's a quick rundown of my meals for the day:

  • 2 Servings of Whey Protein: Whey protein is a convenient and readily absorbed source of protein for muscle recovery and growth.

  • 2 Servings of Paneer: Paneer, a type of Indian cottage cheese, is a great source of protein for vegetarians.

  • 1 Serving of Mixed Pulses with Rice and Salads: Pulses, like lentils and beans, provide a good source of plant-based protein and fiber.

  • Optimal Water Intake:  Staying properly hydrated is crucial for overall health and performance, especially during workouts.

Looking Ahead:

Tomorrow, I'll be diving into my leg workout routine, proving that even with limited equipment, a fantastic workout is achievable!

Key Takeaways:

  • Adaptable workouts:  Get creative and adjust your workout routine based on available equipment.

  • More sets, same intensity:  With limited equipment, increasing the number of sets can compensate for the lack of weight progression.

  • Embrace bodyweight exercises: Many bodyweight exercises can be highly effective for targeting different muscle groups.

  • Fuel your body: Consume a balanced diet rich in protein to support muscle recovery and growth.

  • Hydration is key: Proper hydration is essential for optimal performance and overall health.

Stay Motivated!

Follow me on YouTube and Instagram for visual demonstrations of exercises and daily fitness inspiration.  Let's crush our fitness goals together, no matter the location!


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