THE EMERGENCY CHEST AND ARM HOME WORKOUT

Generation Iron Home Workout

Time to break the glass on the emergency home workout kit.

Coming off the heels of blizzard Jonas, this means we’re hearing about people staying inside, avoiding, or being kept out of work as mother nature dumps a heap of snow on the east coast. Two feet of snow is nothing to scoff at. Things are going to get worse before they get better and the likelihood of this storm keeping a lot of people out of the gym is pretty high. But a little snow doesn’t mean that you have to lose out on a couple of days at the gym. We have a few suggestions that will keep you from losing your gains if you’re snowed in for the next couple of days.
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Shoveling

Believe it or not, you get your heart rate up and you body warmed up by shoveling out your snow covered driveway. Hell, if you live in an apartment why not be a good samaritan and volunteer to shovel up a neighbor’s driveway or sidewalk. You’ll get some good karma and get your body ready for what comes next.|
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Home Workout

Okay, okay – maybe you hate shoveling. Maybe you hate your neighbors too. Well there are other ways to keep yourself pumped when you’re locked out of the gym. Except for the unusual warmup, the home workout plan is pretty straightforward. All you need are some dumbbells, a bench or otherwise sturdy surface, and the mindset to push yourself hard with or without the gym setting.


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Day 1 – Chest, Triceps:

Incline Dumbbell Bench Press- 3 sets, 15, 8, 6 reps
Flat Dumbbell Bench Press- 3 sets, 15, 8, 6 reps
Flat Dumbbell Fly- 3 sets, 15, 10, 8 reps
Seated Dumbbell Triceps Extension- 3 sets, 15, 10, 8 reps
Lying Dumbbell Triceps Extension- 3 sets, 15, 10, 8 reps

Day 2 – Back, Biceps, Abs:

Bent-Over Dumbbell Row- 3 sets, 15, 8, 6 reps
One-Arm Dumbbell Row- 3 sets, 15, 8, 6 reps
Dumbbell Deadlift- 3 sets, 15, 8, 6 reps
Standing Dumbbell Biceps Curl- 3 sets, 15, 10, 8 reps
Seated Dumbbell Concentration Curl- 3 sets, 15, 10, 8 reps
Crunch- 3 sets, 25 reps
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If you’re lacking the equipment, push ups, crunches and squats may have to do for now. Remember, it’s all about maintaining until you can get back into the gym.

Use this workout plan for the next couple of days and you’ll be able to maintain until the roads are shoveled and salted so you can find yourself in the gym again. Let us know what some of your emergency home workouts are in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

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Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.