Sample Workout
- Barbell back squat. 5 sets, 5 reps (rest 1-2 min.)
- Barbell Bench Press – Medium Grip. 5 sets, 5 reps (rest 1-2 min.)
- Barbell Row. 5 sets, 5 reps (rest 1-2 min.)
- Pull-up. 2 sets, 8 reps (rest 30-45 sec.)
- Dumbbell Lateral Raise. 2 sets, 8 reps (rest 30-45 sec.)
- Sit-up. 2 sets, 15 reps (rest 30-45 sec.)
What exercises are for what muscles?
The Best Exercises Targeting Each Muscle Group
- Hamstrings: Squats. Deadlifts.
- Calves: Jump rope. Dumbbell jump squat.
- Chest: Bench press. Dips.
- Back: Deadlifts. Pull-ups/ Chin-ups.
- Shoulders: Overhead press.
- Triceps: Reverse grip/close grip bench press. Dips.
- Biceps: Close grip pull-up. Dumbbell curl.
- Forearms: Wrist Curls.
What muscles should I workout in order?
Exercises for bigger muscles should come before exercises for smaller muscles. Examples: Chest or back before shoulders, biceps or triceps. Shoulders before biceps or triceps. Quads or hamstrings before calves or abs.
Which muscle groups should be trained together?
Chest, shoulders and arms muscles together are known as push muscles as they work in coordination to push resistance away from the body. By working on these three muscles together, you will be able to target the major muscles of your upper body.
