Ready to transform your fitness? This all-in-one guide features the best at-home workouts categorized by muscle group. With minimal equipment, proper form, and consistency, you can achieve full-body strength and symmetry — all from home.
1. Chest
Incline Barbell Press- Flat Dumbbell Press
- Push-Ups
- Chest Dips
Recommended: Yoleo Adjustable Weight Bench
Buy on Amazon2. Back
- Pull-Ups
- Deadlifts
- T-Bar Rows
- Lat Pulldown
- Single-Arm Dumbbell Row
Recommended: VEICK Resistance Bands (Full Kit)
Buy on Amazon3. Shoulders
- Overhead Barbell Press
- Lateral Raises
- Front Dumbbell Raise
- Face Pulls
- Arnold Press
Recommended: Adjustable Dumbbell Set (15–50LB)
Buy on Amazon4. Biceps
- Barbell Curls
- Incline Dumbbell Curls
- Hammer Curls
- Preacher Curls
- Cable Curls
Recommended: FEIERDUN Adjustable Dumbbells (5-in-1)
Buy on Amazon5. Triceps
- Close-Grip Bench Press
- Skull Crushers
- Overhead Dumbbell Extension
- Triceps Rope Pushdown
- Bench Dips
Recommended: Mikolo LAT & Triceps Pulley System
Buy on Amazon📊 Full Muscle Group Workout Summary
| Muscle Group | Best Exercises | Equipment | Video |
|---|---|---|---|
| Chest | Incline Press, Push-ups, Dips | Bench | Watch |
| Back | Deadlifts, Pull-ups, Rows | Bands | Watch |
| Shoulders | Overhead Press, Lateral Raise | Dumbbells | Watch |
| Biceps | Curls, Hammer, Preacher | Dumbbells | Watch |
| Triceps | Skull Crushers, Rope Pushdown | Pulley System | Watch |
Related Reading
- Top 10 Healthiest Foods
- Ultimate Guide to Squats
- Bodyweight Exercises for Beginners
- Fitbit Charge 6 Review
- 30-Day Workout Plan
Expert References
FAQs
- How many times should I train each group?
2–3 times per week with rest days in between. - Can I build muscle at home?
Yes! With consistency and progressive overload. - Which equipment is essential?
Adjustable dumbbells, resistance bands, a bench, and bodyweight.
Final Thoughts
Whether you're a beginner or seasoned lifter, these muscle group workouts provide structure and flexibility to train effectively from home. With targeted exercises, reliable tools, and expert support — you have everything you need to build strength, endurance, and a sculpted physique.
Start your transformation today — one muscle at a time 💪
No comments:
Post a Comment