Chest Workout
Here are some exercises that are guaranteed to increase your pecs and fill shirts out ! The Chest is a big set of muscles and requires various exercises to ensure symmetry!
| Exercise | Muscle Trained | Sets | Reps | Weight (kg) |
|---|---|---|---|---|
| Incline Bench Press | Upper chest | 3 | 8-12 | 60kg |
| Chest press | Upper Chest | 3 | 8-12 | 30kg |
| Pec Flys | Side chest | 3 | 8-12 | 30kg |
| Landmine press | Upper Chest | 3 | 10-12 | 20kg |
| Flat Bench | Lower/Mid Chest | 3 | 10-12 | 40kg |
| Angled dips | Upper Chest | 4 | 8-12 | Bodyweight |
Arm Workout
Here are some exercises that are guaranteed to tighten your sleeves! Make sure not to overextend your arms and rest between sets!
| Exercise | Muscle Trained | Sets | Reps | Weight (kg) |
|---|---|---|---|---|
| Concentration curls | Biceps | 3 | 8-12 | 12kg |
| Overhead extension | Triceps | 3 | 8-12 | 16kg |
| Hammer curls | Biceps | 3 | 8-12 | 12kg |
| Incline dumbell curls | Biceps | 3 | 6-10 | 8kg |
| Reverse easy bar curls | Forearm | 3 | 10-12 | 20kg |
| Seated dips | Triceps | 4 | 15-20 | 18kg |
Shoulder Workout
We know that these workouts will have your shoulders sitting high and be the envy of the gym!
| Exercise | Muscle Trained | Sets | Reps | Weight (kg) |
|---|---|---|---|---|
| Shoulder press | Anterior Deltoid | 3 | 8-12 | 12kg |
| Overhead extension | Triceps | 3 | 8-12 | 16kg |
| Hammer curls | Biceps | 3 | 8-12 | 12kg |
| Incline dumbell curls | Biceps | 3 | 6-10 | 8kg |
| Reverse easy bar curls | Forearm | 3 | 10-12 | 20kg |
| Seated dips | Triceps | 4 | 15-20 | 18kg |
Back Workout
Developing a strong back will allow you to do more advanced workouts overtime like muscle-ups!
| Exercise | Muscle Trained | Sets | Reps | Weight (kg) |
|---|---|---|---|---|
| Pull-Down | Latissimus Dorsi | 3 | 8-12 | 20kg |
| Pull-ups | Entire Back | 3 | Until Failure | Bodyweight |
| Chin-Ups | Entire Back | 3 | Until Failure | Bodyweight |
| Back Extensions | Lower Back | 3 | 10 | Bodyweight |
| Bent Over Row | Entire back | 3 | 10 | 10kg |
| Incline Dumbell Rows | Entire | 3 | 10 | 8kg |
Abs Workout
Here are some exercises that are guaranteed to get a strong core and 6 pack!
| Exercise | Muscle Trained | Sets | Reps | Weight (kg) |
|---|---|---|---|---|
| Roman Chair Knee Raises | Abs | 3 | 10 | Bodyweight |
| Plank | Abs | 3 | 10 | Bodyweight |
| Russian Twists | Abs | 3 | 10 | 2kg kettlebell |
| Leg Raises | Abs | 3 | 10 | Bodyweight |
| Bicycle Crunches | Abs | 3 | 10 | Bodyweight |
| Reverse Crunches | Abs | 3 | 10 | Bodyweight |
Leg Workout
Your legs will thank you if you try these amazing workouts!
| Exercise | Muscle Trained | Sets | Reps | Weight (kg) |
|---|---|---|---|---|
| Hack Squat | Quads | 6 | 8-12 | Machine weight + 10kg |
| Leg Extensions | Quads | 4 | 8-12 | 22kg |
| Standing calf raise | Calves | 4 | 8-12 | 20kg |
| Leg Press | Hamstrings | 3 | 12-16 | 50kg |
| Seated calve raise | Calves | 4 | 10-12 | 18kg |
| Sled | All | 4 | N/A | 20kg |