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We’ve included some pretty intense exercises–some of them may be new to you like the upright row and tricep kickback.
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In a nutshell:
Incline dumbbell bench press – 3 sets of 10 reps
When done regularly, you’ll develop a more balanced chest and shoulder musculature.
Chest dip – 3 sets of MAX reps
In addition to your chest muscles, this move indirectly works your triceps and shoulders.
Skullcrushers – 3 sets of 8-10 reps
This isolation exercise is one of the best for boosting triceps strength and mass.
Tricep extension – 3 sets of 10 reps
It’s great for building and shaping your upper posterior arm muscles.
Dumbbell lateral raise – 4 sets of 15 reps
It works to give your shoulders a rounder look.
Lat pull down – 3 sets of 10 reps
This move is fantastic at strengthening your latissimus dorsi muscle.
Upright row – 3 sets of 8-10 reps
This exercise works to increase the muscle size and strength of the shoulders.
Incline dumbbell curl – 3 sets of 10 reps
It activates the muscles in the bicep more than any other exercise.
Preacher curl – 3 sets of 10 reps
It’s an isolation move that focuses on growing your biceps.
Legs (Quads, Glutes, and Hamstrings)
Dumbbell lunge – 3 sets of 8 reps on each leg
This exercise is great for working the thighs and butt muscles.
Leg curl – 3 sets of 15 reps
It’s primarily designed to promote serious muscle growth in the hamstrings.
Standing calf raises – 5 sets of 10 (heavy) reps
This exercise is an easy, low-impact move for strengthening the gastrocnemius and soleus.
Seated calf raises – 5 sets of 15 (light) reps
It’s another good exercise for strengthening the calf.
Dumbbell flys – 3 sets of 10 reps
This exercise results in increased chest hypertrophy and muscle growth.
Cable crossover – 3 sets of 10 reps
It’s an incredibly effective exercise for building strong pectoral muscles.
Lying dumbbell extension – 3 sets of 10 reps
Another way of strengthening and sculpting your triceps is through extensions.
Tricep kickback – 3 sets of 10 reps
It’s simple and effective for building arm and upper body strength.
Seated dumbbell press – 4 sets of 10 reps
It’s an amazing exercise for those wanting to develop their shoulder strength.
One arm cable lateral raise – 3 sets of 12 reps
This isolated move targets the deltoids and increases wrists and core stability.
Seated row – 4 sets of 10 reps
It increases upper body strength by activating several muscle groups.
Bent over row – 3 sets of 12 reps
This exercise works many muscle groups and is one of the best for building back muscles.
Cable curl – 4 sets of 8-10 reps
It’s a powerful exercise that gives your biceps an attractive look.
Concentration curl – 3 sets of 10 reps
A premier bicep exercise, it creates more tension on the biceps than the standard variation.
That’s all there is to the best workout you need to do to transform your body!
If you want to experience the best results, try this healthy balanced diet that best pairs with your workout routine!
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