20 Minute Home Gym Workout – Chest and Back

It’s time for a 20 minute home gym workout. This is my 20 Minute Chest & Back Home Gym Workout. Here is a breakdown of how I can get in a high volume chest and back workout in around 20 minutes.

20 Minute Home Gym Workout – Video Breakdown

Liftingfamily welcome back! There’s a lack of a hairdo this week but at the same time the plus is that I showered so that’s a win. I’ve noticed that I’m limited on time for different things. Even doing videos is becoming difficult because I have a job where doing videos isn’t necessarily something I can sneak in during the day.

One of those things that ended up coming up was my workout ended up becoming a little bit shortened. So one of the things that I like to do when it comes to being short on time is supersets. I normally superset most exercises anyways and I like to superset complementing muscle groups. Let’s say I would do chest and back so maybe a chest press and then some form of a row.

Then, as far as shoulders, complimenting shoulders you can do that like some front delt type movement with some some posterior rear delt type movement. I like to do a shoulder press and compliment that with a pull-up or a lat pulldown.

As  far as legs go, my legs have really been limited in what I can do and I I’m hoping that I can get back to that soon. However, I could do something simplified like a leg extension and a leg curl. There’s also the option of something like squats and deadlifts where you could work that into the workout.

However, to keep it a little bit more simple for this video the thing that I implemented this week was doing a bench press and then complimenting that with a machine row. There’s a German volume training concept that’s out there and that’s a program that I think people have really kind of cheated in its effect(s). That is a program that you would want to utilize week over week and then building up your progression.

In that program, you start off with a specific number (weight) and then you work up from that point. So it might be 50% of your 1 rep max and you do that for 10 sets of 10. You could look up German volume training to actually get into the concepts that you need to get that program started. What I like to do when it comes to volume training is I will actually start off with my traditional warm-up. Depending on how I’m feeling I usually will end up going with somewhere around 60 percent of my one rep max and I’ll basically do a burnout on that.

So, I like going close to a burnout anyways because I do want to make sure that I’m not going to failure on each set. I want to make sure that I get in a decent bit of volume so if I end up maxing that out and I’m and I’m repping out each set each set I don’t really get enough volume (due to high fatigue). So I’ll do basically a -2 which is  2 reps in reserve or what some people refer to as an 8 RPE.

I’ll start off a 60% and then my first couple sets I will increase that by usually around 20 pounds so that’s how this work out ended up going. The first couple sets increasing by 20 pounds and then by about the third or fourth set I’ll start to micro load the set.  If not, the amount of weight starts to really pile up if you start to add on 20 pounds each set.

I end up going into working up to a certain point where I don’t want to get too limited in reps. I start off in the 12 to 15 rep range and then trying not to get into the 6 to 8 rep range where the reps are cut in half. Even worse would be to cut down further than that as the intensity is all over the charts. I like to basically get into the 10 rep range so if I’m doing 15 reps I don’t want to get less than 10. I try to make sure that I don’t get there while again also making sure that I am about one to two reps shy of failure.

Then, once I get up to a set where it’s about 10 reps (so dropping down by about a third), then I will start to reduce back the weight back down. I usually do that just for the sake of simplicity then I reverse (each set) based on how I built up. So if I go 135, 155, 175, and cap on 195 then it goes back down from 195 to 175 to 155 etc. I believe in this workout I actually worked up to I think it was 205 or somewhere in there but it’s a great way to just go back to back. Then basically the rest period for your chest is when you’re doing your back exercise. Then, when you’re moving back to your chest exercise (and adjusting weights as well) it’s really something that requires a fast pace.

You don’t necessarily have to run back and forth between each one but at the same time you get in a lot of volume in a little bit of time. I think I ended up having about 20 to 25 minutes for this workout.


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About Brandon Hahn

Brandon has a Bachelor's Degree in Exercise Science and has been in the health & fitness industry since 2006. In over 10 years he's done it all from managing a gym, training clients, owning an exercise equipment dealership, and managing a supplement company.
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