13weekdiet2

Most Effective Exercises to workout at HOME.?

im 20 male, ive got a set of dumbells and barbell weights. i workout at home and ive seen a vast improvement, but i would like to know what are the most effective workouts to do at home in order to gain MUSCLE and get TONED mainly on all areas of my body. could you please suggest the most 2-3 effective workouts to do at home and on each areas of my body. im slim but toned. im a vegeterian too, i drink protein shakes after my workout.

For the following workouts, you must do a high set, high rep workout e.g 5-7 sets, 12 – 20 reps

Here are some workout tips for at home use

Upper Body:

Chest

Push ups, start with wide stance and bring your grip closer and closer till your hans are together, this will work your shoulders (Wide Stance) chest and triceps (Close Stance) bicep and triceps (Medium Stance)

Flat Bench press

ARMS – Bicep

Pull ups – wrist facing away and towards you – triceps and biceps

Behind the head pull ups – bicep, triceps, mainly for your upper back, lats

Concentration Curls,

standing curls,

21`s

Triceps Dips

Triceps extensions

Shoulders:

Military Press

Front Raises & Side raises

Back

You can also use a towel, have friend hold the ends of a towel, you hold the middle let him pull the towel from you and you pull it back, works your arms and back, You can use this technique for brows upper back exercises

Lats

Side dumbell rows

You can also use a towel, have friend hold the ends of a towel, you hold the middle let him pull the towel from you and you pull it back, works your arms and back, You can use this technique for brows upper back exercises

Trap

Shrugs – works traps

Snatch Hang High Pull works the traps, shoulders and back

Stomach,

crunches – upper abs,

side crunches – side abs,

reverse crunches – lower abs,

leg lifts – lower abs

Lower Body:

Lungs – works back thigh and bum

Squats – this can be done with your back against a wall, same as above

Calve Raises – for calves

remember eat right,

do lots of running, bicycle, swimming

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