Mix flat, incline, and decline bench presses to target all areas of your chest. Focus on progressive overload to see muscle growth fast.
Add weights to your pull-ups to increase intensity. This move strengthens your back, biceps, and core while improving grip strength.
Barbell squats are key for lower-body muscle. They work your quads, glutes, and hamstrings, and trigger hormone release for growth.
The overhead press builds broad shoulders and strong arms. Keep your core tight and press from chest to overhead in controlled form.
Deadlifts target multiple muscle groups like hamstrings, glutes, back, and core. Use proper form and increase weight gradually.
Dips hit your triceps and chest, while rows strengthen the upper back. Together, they improve posture and upper-body muscle tone.
Combine squats, push-ups, pull-ups, and planks in one circuit. This routine builds muscle, boosts endurance, and burns fat fast.
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