• paul7852

home gym - basic equipment

Some basics for an affordable, effective home gym


Overview

Initially, I got an incline bench and adjustable DB from Kogan, and then added some stuff from Amazon

  • Adjustable DB - 2kg - 22kg Smartbells $249

  • Adjustable bench $150

  • Chin tower $129

  • Cable and pulley and bar setup $105

  • Some DB plates from Kmart, 20kg $49

  • TOTAL $680

I've listed these in order of priority


Dumbbells

The "Smartbells" are easily adjustable and compact


You simply turn the dials to select the weight. This is easier than spinning collars on and off to change plates


Weight increments are (in kg); 2.5, 3.5, 4.5, 5.5, 6.5, 8, 9, 10, 11.5, 13.5, 16, 18, 20.5, 22.5, 24






Note that if you have the room to spare you can of course buy individual DB's.

You ideally need pairs of 2,3,4,5,6,7,8,9,10,12,14,16


If you add this up it comes to total weight of 192kg. DB's are typically around $5 per kg, so that is about $1,000. If you add 18,20,22 DB's, it comes to 212kg total weight and $1,060

The smartbells at around $249 are therefore good value and take up less room


NOTE: Smartbells should be around $249 but vary a lot depending on the current Covid news!! You may need to shop around or bide your time

https://www.kogan.com/au/buy/2-pack-fortis-24kg-smart-adjustable-dumbbell/?utm_source=google&utm_medium=product_listing_ads&gclid=Cj0KCQjwl_SHBhCQARIsAFIFRVVVHygLUBNdL2uIVqBPdp85zXnFzPuX59BfQzWdx7mvimXh_WLL2bQaApQREALw_wcB


Incline bench (adjustable)


You need to be careful with adjustable benches - sometimes the angle of the support is wrong so that in the flat position it can collapse








Here are two options from Kogan that look ok. I have the first one - quite light but sturdy and it folds away

https://www.kogan.com/au/buy/flex-fitness-equipment-armortech-fid-300-foldable-weight-bench-3253/?utm_campaign=postsale_delivered&utm_source=kogan&utm_medium=email


https://www.kogan.com/au/buy/best-fitness-equipment-powerline-flatinclinedecline-folding-bench-1762964373617-17553234264177/


Going to the next level

The above items (adjustable bench and dumbbells) will give you a decent workout.

To go to the next step, you need to add a pulley arrangement to add options for lats and triceps

For this, you can use a chin tower, or a door-way chin bar


Chinup tower

It can also be used as an overhead beam for the tricep and lat stuff.



https://www.amazon.com.au/gp/product/B07K5KKJFJ/ref=ppx_od_dt_b_asin_title_s00?ie=UTF8&psc=1


With this I can do:

  • Lat - chins (close underhand grip / Wide grip)

  • Abs Hanging leg raises

  • Abs Roman chair leg raises

  • Tricep Dips

  • Pec dips




Pulley and cable



The pulley setup and attachments is here https://www.amazon.com.au/gp/product/B08GQ5239P/ref=ppx_od_dt_b_asin_title_s00?ie=UTF8&psc=1


It wasn't expensive and quality is good - a nice quiet pulley - and smoother than gym equipment!





With the pulley attachment I can do:

  • Tricep extension contracted load

  • Tricep rope extension, contracted load

  • Tricep extension, extended load

  • Tricep extension, extended load, rope

  • One arm tricep extension

  • Lat straight arm pulldowns, bar

  • Lat straight arm pulldown, rope

  • Bicep Lying overhead cable concentration curl

I just need to make a small addition - to extend the support legs out a bit more so that it doesn't tip towards me when I do a contracted load extension. (This could also be achieved by placing a weight on the back of the support leg)

My setup

Note it is hard to see - but at the bottom of the cable, there is a pole for the plates and I just bought some from a sport store (or Kmart)

Plates are typically around $5 per kg.

You probably need

  • 4 x 5kg

  • 4 x 2kg (or 2.5)

  • 4 x 1kg (or 1.25)

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