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Chest Workout at Home① Archer Push-up② Incline Close Grip Push-up③ Air Chest Fly④ Shoulder #gym
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Leg Workout using Dumbbells
① Sumo Squat
② Pistol Squat
③ Goblet Split Squat
④ Stiff Leg Deadlift
3 sets 10 reps
When it comes to leg workouts, consistency is key. Your quads, hamstrings and glutes are made up of multiple muscles, which are responsible for multiple lower-body functions, so it’s important to have multiple leg exerciDay 1: Chest and Triceps
Bench Press: 3 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Chest Flyes: 3 sets of 10-12 reps
Tricep Dips: 3 sets of 8-10 reps
Skull Crushers: 3 sets of 10-12 reps
Tricep Pushdowns: 3 sets of 10-12 reps
Day 2: Back and Biceps
Pull-Ups: 3 sets of 6-8 reps
Bent-Over Rows: 3 sets of 8-10 reps
Lat Pulldowns: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 8-10 reps (each arm)
Bicep Curls: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 10-12 reps
Day 3: Legs
Squats: 4 sets of 8-10 reps
Leg Press: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps (each leg)
Leg Curls: 3 sets of 10-12 reps
Calf Raises: 4 sets of 12-15 reps
Day 4: Shoulders and Abs
Shoulder Press: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 10-12 reps
Front Raises: 3 sets of 10-12 reps
Plank: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 15-20 reps (each side)
Bicycle Crunches: 3 sets of 15-20 reps
Day 5: Full Body
Deadlifts: 4 sets of 6-8 reps
Push-Ups: 3 sets of 10-15 reps
Kettlebell Swings: 3 sets of 12-15 reps
Burpees: 3 sets of 8-10 reps
Mountain Climbers: 3 sets of 30-45 seconds
Day 6: Cardio and Flexibility
Cardio (e.g., running, cycling, rowing): 30-45 minutes at a moderate pace
Dynamic Stretching: 10-15 minutes
Static Stretching: 10-15 minutes focusing on all major muscle groups
Notes
Rest: Ensure you have at least one rest day per week to allow your body to recover.
Warm-Up: Always start with a 5-10 minute warm-up (e.g., light cardio, dynamic stretches).
Cool Down: Finish with a cool-down and stretching session to enhance flexibility and aid recovery.
Progression: Gradually increase weights or intensity as you get stronger.
Nutrition: Pair your workout routine with a balanced diet to support your fitness goals.
Always consult with a fitness professional or doctor before starting any new workout routine, especially if you have any pre-existing health conditions or concerns.
ses in your arsenal and to train legs in a well-rounded fashion with good intensity. Skipping leg day isn’t going to cut it here.
If you're going to train legs, you need to do it thoroughly, and luckily we've collected the best leg exercises and leg workouts to include in your programme. Here, you'll find 40 of the best leg exercises for your next leg workout, but before we get to them, let’s go over why training legs is so important, what makes up the muscles in your legs and why you should never skip leg day.
① Sumo Squat
② Pistol Squat
③ Goblet Split Squat
④ Stiff Leg Deadlift
3 sets 10 reps
When it comes to leg workouts, consistency is key. Your quads, hamstrings and glutes are made up of multiple muscles, which are responsible for multiple lower-body functions, so it’s important to have multiple leg exerciDay 1: Chest and Triceps
Bench Press: 3 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Chest Flyes: 3 sets of 10-12 reps
Tricep Dips: 3 sets of 8-10 reps
Skull Crushers: 3 sets of 10-12 reps
Tricep Pushdowns: 3 sets of 10-12 reps
Day 2: Back and Biceps
Pull-Ups: 3 sets of 6-8 reps
Bent-Over Rows: 3 sets of 8-10 reps
Lat Pulldowns: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 8-10 reps (each arm)
Bicep Curls: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 10-12 reps
Day 3: Legs
Squats: 4 sets of 8-10 reps
Leg Press: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps (each leg)
Leg Curls: 3 sets of 10-12 reps
Calf Raises: 4 sets of 12-15 reps
Day 4: Shoulders and Abs
Shoulder Press: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 10-12 reps
Front Raises: 3 sets of 10-12 reps
Plank: 3 sets of 30-60 seconds
Russian Twists: 3 sets of 15-20 reps (each side)
Bicycle Crunches: 3 sets of 15-20 reps
Day 5: Full Body
Deadlifts: 4 sets of 6-8 reps
Push-Ups: 3 sets of 10-15 reps
Kettlebell Swings: 3 sets of 12-15 reps
Burpees: 3 sets of 8-10 reps
Mountain Climbers: 3 sets of 30-45 seconds
Day 6: Cardio and Flexibility
Cardio (e.g., running, cycling, rowing): 30-45 minutes at a moderate pace
Dynamic Stretching: 10-15 minutes
Static Stretching: 10-15 minutes focusing on all major muscle groups
Notes
Rest: Ensure you have at least one rest day per week to allow your body to recover.
Warm-Up: Always start with a 5-10 minute warm-up (e.g., light cardio, dynamic stretches).
Cool Down: Finish with a cool-down and stretching session to enhance flexibility and aid recovery.
Progression: Gradually increase weights or intensity as you get stronger.
Nutrition: Pair your workout routine with a balanced diet to support your fitness goals.
Always consult with a fitness professional or doctor before starting any new workout routine, especially if you have any pre-existing health conditions or concerns.
ses in your arsenal and to train legs in a well-rounded fashion with good intensity. Skipping leg day isn’t going to cut it here.
If you're going to train legs, you need to do it thoroughly, and luckily we've collected the best leg exercises and leg workouts to include in your programme. Here, you'll find 40 of the best leg exercises for your next leg workout, but before we get to them, let’s go over why training legs is so important, what makes up the muscles in your legs and why you should never skip leg day.