Full Body Workout At Home | Home Gym | Speediance

This plan targets full-body strength, with a focus on controlled, functional movements using equipment like the Speediance Gym Monster (or any cable/smart gym setup).

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💪 Full-Body Workout Routine

🔁 Format

3 Sets x 14 Reps (Regular Sets)

4th Set = Drop Set: Perform 14 reps, drop the weight, do another 14 reps

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🦵 1. Single Leg Romanian Deadlift (Hamstrings, Glutes, Balance)

3 sets x 14 reps (7 each leg per set)

4th set: Drop set – complete on each leg individually
💡 Tip: Keep hips square, slight bend in the knee, core engaged.

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🧠 2. Standing Double-Handle Chest Press (Chest, Triceps)

3 sets x 14 reps

4th set: Drop set – decrease resistance twice if possible
💡 Tip: Keep shoulders down, press forward with control, avoid locking elbows.

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🏹 3. Incline Prone Dual-Handle Row (Upper Back, Rear Delts)

3 sets x 14 reps

4th set: Drop set
💡 Tip: Keep chest against bench or incline pad, pull elbows back and squeeze scapula.

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🦾 4. Seated Dual-Handle Arnold Press (Shoulders, Front Delts)

3 sets x 14 reps

4th set: Drop set
💡 Tip: Rotate handles through the press – palms facing you at start, facing out at the top.

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💪 5. Seated Incline Dual-Handle Bicep Curl (Biceps, Isolation)

3 sets x 14 reps

4th set: Drop set
💡 Tip: Keep elbows behind your body, curl slowly to engage the long head of the biceps.

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🔥 6. Bent Over Dual-Handle Tricep Kickback (Triceps, Posterior Chain)

3 sets x 14 reps

4th set: Drop set
💡 Tip: Keep elbows high and still, extend arms fully without swinging.



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🧘 Optional Cool Down

Light stretching: hamstrings, chest, shoulders, arms

Foam rolling or slow walk to bring HR down


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