- Bench Press:
Lie flat on a bench with your feet planted firmly on the ground. Grip the barbell slightly wider than shoulder-width apart, with your hands positioned directly above your elbows.
Lower the barbell down towards your chest in a controlled manner, keeping your elbows tucked close to your body.
Push the barbell back up to the starting position, fully extending your arms and squeezing your chest muscles at the top of the movement.
Aim to perform 3-4 sets of 8-12 reps with a challenging weight, focusing on maintaining proper form and control throughout the exercise.
Pull-Ups:
Pull-ups are an effective bodyweight exercise that targets the muscles in the back, shoulders, and arms, helping to build upper body strength and definition.
Grip an overhead bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
Engage your back muscles and pull your body up towards the bar, leading with your chest and keeping your elbows close to your body.
Lower yourself back down to the starting position in a controlled manner, fully extending your arms and maintaining tension in your back muscles.
Aim to perform 3-4 sets of as many reps as possible, focusing on using proper form and engaging the target muscles throughout the movement.
Grip an overhead bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
Engage your back muscles and pull your body up towards the bar, leading with your chest and keeping your elbows close to your body.
Lower yourself back down to the starting position in a controlled manner, fully extending your arms and maintaining tension in your back muscles.
Aim to perform 3-4 sets of as many reps as possible, focusing on using proper form and engaging the target muscles throughout the movement.
Overhead Press:
The overhead press targets the shoulders, triceps, and upper chest muscles, helping to build strength and definition in the upper body.
Stand with your feet hip-width apart and hold a barbell or dumbbells at shoulder height, palms facing forward.
Press the weight overhead until your arms are fully extended, keeping your core engaged and avoiding arching your back.
Lower the weight back down to shoulder height in a controlled manner, maintaining tension in your shoulders and triceps.
Aim to perform 3-4 sets of 8-12 reps, gradually increasing the weight as you become stronger and more comfortable with the exercise.
Stand with your feet hip-width apart and hold a barbell or dumbbells at shoulder height, palms facing forward.
Press the weight overhead until your arms are fully extended, keeping your core engaged and avoiding arching your back.
Lower the weight back down to shoulder height in a controlled manner, maintaining tension in your shoulders and triceps.
Aim to perform 3-4 sets of 8-12 reps, gradually increasing the weight as you become stronger and more comfortable with the exercise.
Dumbbell Rows:
Dumbbell rows target the muscles in the upper back, lats, and biceps, helping to improve posture and build a strong, defined back.
Start by holding a dumbbell in each hand and bending forward at the hips, keeping your back straight and your core engaged.
Pull the dumbbells up towards your ribcage, squeezing your shoulder blades together and keeping your elbows close to your body.
Lower the dumbbells back down to the starting position in a controlled manner, fully extending your arms and maintaining tension in your back muscles.
Aim to perform 3-4 sets of 10-12 reps per side, focusing on using proper form and engaging the target muscles throughout the movement.
Start by holding a dumbbell in each hand and bending forward at the hips, keeping your back straight and your core engaged.
Pull the dumbbells up towards your ribcage, squeezing your shoulder blades together and keeping your elbows close to your body.
Lower the dumbbells back down to the starting position in a controlled manner, fully extending your arms and maintaining tension in your back muscles.
Aim to perform 3-4 sets of 10-12 reps per side, focusing on using proper form and engaging the target muscles throughout the movement.
Bicep Curls:
Bicep curls isolate the muscles in the front of the upper arm, helping to build strength and definition in the biceps.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
Curl the dumbbells up towards your shoulders, keeping your elbows close to your body and avoiding swinging or momentum.
Squeeze your biceps at the top of the movement, then lower the dumbbells back down to the starting position in a controlled manner.
Aim to perform 3-4 sets of 10-12 reps with a challenging weight, focusing on maintaining proper form and control throughout the exercise.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
Curl the dumbbells up towards your shoulders, keeping your elbows close to your body and avoiding swinging or momentum.
Squeeze your biceps at the top of the movement, then lower the dumbbells back down to the starting position in a controlled manner.
Aim to perform 3-4 sets of 10-12 reps with a challenging weight, focusing on maintaining proper form and control throughout the exercise.