Fitness is not about doing crazy heavy workouts once in a while. It’s about showing up, week after week, and staying consistent. Even a simple routine done regularly will transform your body and confidence. The key: Don’t chase perfection, chase progress.
Purpose: Focus on push muscles — chest, shoulders, triceps — with a mix of compound and isolation moves for strength, size, and quality movement.
Warm-up: 5–10 min cardio + shoulder/pec activations (band pull-aparts, Y/T raises, 2 light sets of first exercise).
How to: Set bench 25–35°. Sit, dumbbells on knees, lie back, brace, press up slightly inward, lower under control to chest level.
Cues: Chest down, elbows ~45°, drive through palms.
Common mistakes: Bench too steep, flared elbows, bouncing off chest.
Sets/Reps: 3–4 × 6–10
Progression: Add weight/reps, pause at bottom, slower lowering.
How to: Lie flat, arms overhead, slight elbow bend. Open wide until stretch in chest, then squeeze back together.
Cues: Lead with chest, not elbows.
Common mistakes: Straight elbows, too heavy weights, shoulder strain.
Sets/Reps: 3 × 8–15
Progression: Slower lowering, longer stretch, superset with presses.
How to: Use dip bars. Lean forward for chest, upright for triceps. Lower until arms ~parallel, push back up.
Cues: Chest forward, scapula stable.
Mistakes: Too deep, kipping, wrist flare.
Sets/Reps: 3 × 6–12
Progression: Add weight, slow lowering.
How to: Sit upright, press dumbbells overhead without arching lower back.
Cues: Ribcage down, head forward as weights pass.
Mistakes: Excessive arch, too wide grip, momentum use.
Sets/Reps: 3–4 × 6–10
Progression: Add load, single-arm sets, pause reps.
How to: Raise dumbbells to shoulder height, elbows slightly bent, controlled motion.
Cues: Lead with elbows, not hands.
Mistakes: Swinging torso, lifting too high.
Sets/Reps: 3 × 10–15
Progression: Tempo control, drop-sets.
How to: Hold dumbbell overhead, lower behind head, extend fully.
Cues: Elbow close, full stretch & contraction.
Mistakes: Elbow flaring, using momentum.
Sets/Reps: 3 × 8–12
Progression: Heavier weight, pause at bottom.
How to: Lie flat, arms + legs extended. Contract abs, lift into “V,” reach hands to toes, lower slow.
Cues: Lead with chest, compress abs, avoid neck strain.
Mistakes: Pulling neck, swinging legs.
Sets/Reps: 3 × 12–20 (or 30–45s)
Progression: Add plate, slower lowering.
Purpose: Focus on pull muscles — back, biceps, rear delts — with a mix of compound and isolation moves for strength, size, and posture improvement.
Warm-up: 5–10 min cardio + band pull-aparts, face pulls, light sets of first exercise.
How to: Hang from bar, pull chest toward bar, lower slow. If not ready, use an assisted machine or bands.
Cues: Drive elbows down, avoid shrugging shoulders.
Common mistakes: Half reps, swinging, neck straining.
Sets/Reps: 3–4 × 6–12
Progression: Add weight, slow eccentric, pause at top.
How to: Hinge at hips, flat back, pull barbell to lower ribs, lower slow.
Cues: Brace core, squeeze shoulder blades.
Common mistakes: Rounding back, jerking weight, standing too upright.
Sets/Reps: 3 × 8–10
Progression: Increase weight, slower reps, try underhand grip.
How to: Sit tall, neutral spine, pull handle to midsection, control back.
Cues: Chest up, pull with elbows, not hands.
Common mistakes: Leaning back too much, using momentum.
Sets/Reps: 3 × 10–12
Progression: Slower tempo, heavier load, single-arm rows.
How to: Use rope at cable station. Pull toward forehead, elbows high.
Cues: External rotate shoulders, squeeze rear delts.
Common mistakes: Elbows dropping, shrugging traps, rushing reps.
Sets/Reps: 3 × 12–15
Progression: Add weight, pause at contraction, slower reps.
How to: Hold dumbbells, curl up, rotate palms forward, lower slow.
Cues: Elbows tucked, control lowering.
Common mistakes: Swinging arms, flaring elbows.
Sets/Reps: 3 × 10–15
Progression: Heavier dumbbells, tempo work, hammer curls.
How to: Hold dumbbells neutral grip, curl up, squeeze, lower under control.
Cues: Keep wrists straight, elbows close.
Common mistakes: Rotating wrists, swinging weight.
Sets/Reps: 3 × 8–12
Progression: Alternate arms, add pause at top.
How to: Sit or hinge forward, arms hang down, raise dumbbells out to sides until shoulder level.
Cues: Lead with elbows, slow control.
Common mistakes: Shrugging traps, swinging weights.
Sets/Reps: 3 × 12–15
Progression: Increase weight slowly, tempo work, cables/bands for variety.
Purpose: When it comes to fitness, one of the biggest mistakes people make is skipping leg day. But your legs aren’t just another muscle group — they are the foundation of your strength, balance, and overall physique. Training legs doesn’t only make you look balanced, it also boosts natural hormones like testosterone and growth hormone, which support full-body muscle development.
Warm-up: 5–10 min cardio + bodyweight squats or mobility drills before loading weight.
How to: Bar on upper back, brace core, squat deep with controlled motion, drive up through heels.
Cues: Back straight, chest up, knees in line with toes.
Common mistakes: Shallow depth, collapsing knees, excessive forward lean.
Sets/Reps: 3–4 × 8–12
Progression: Add weight weekly, pause at bottom, slower lowering.
How to: Rear foot elevated on bench, lunge down with front leg until thigh is parallel, push through heel to rise.
Cues: Keep torso upright, control movement, focus on front leg tension.
Common mistakes: Bouncing reps, leaning too far forward, rushing.
Sets/Reps: 3 × 10–12 per leg
Progression: Hold dumbbells, slow tempo, add pause at bottom.
How to: Sit on machine, extend legs fully, squeeze quads at top, lower under control.
Cues: Keep hips tight against seat, focus on controlled range.
Common mistakes: Swinging weight, going too heavy, incomplete range.
Sets/Reps: 3 × 12–15
Progression: Slower lowering, drop sets, single-leg variations.
How to: Lie on machine, curl pad toward glutes, control back down.
Cues: Keep hips pressed down, squeeze hamstrings hard at top.
Common mistakes: Lifting hips, jerking weight, incomplete reps.
Sets/Reps: 3 × 12–15
Progression: Add weight, slower tempo, use single-leg curls.
How to: Stand on calf raise machine/platform, raise heels as high as possible, lower slow with full stretch.
Cues: Pause at top, stretch at bottom, controlled motion.
Common mistakes: Bouncing, rushing, incomplete range.
Sets/Reps: 4 × 15–20
Progression: Heavier load, single-leg variations, extended holds.
Leg training is tough, but it’s also the most rewarding. The strength, balance, and growth you get from consistent leg workouts reflect in your entire body. So next time you think of skipping leg day — don’t. Train hard, stay consistent, and your legs will thank you.
If you’re naturally skinny, gaining muscle is about eating more than you burn while keeping the food quality high. Here are simple rules:
Bonus tip: Don’t try to bulk up with just junk food. You’ll only gain fat, not muscle. Stick to whole foods, train hard, and watch yourself grow stronger.
