Free Workout to Get Ripped Today!

Chest

1. Dumbbell Bench Press
   • 3 sets of 8-12 reps
2. Push-Ups
   • 3 sets of 15-20 reps
3. Dumbbell Flyes
   • 3 sets of 10-15 reps
4. Incline Push-Ups
   • 3 sets of 12-15 reps

Triceps

1. Dumbbell Tricep Extensions
   • 3 sets of 10-12 reps
2. Tricep Dips (using a bench or chair)
   • 3 sets of 10-15 reps
3. Dumbbell Kickbacks
   • 3 sets of 12-15 reps
4. Close-Grip Push-Ups
   • 3 sets of 10-12 reps

Abs

1. Dumbbell or Medicine Ball Sidewinders
   • 3 sets of 20 reps (10 each side)
2. Leg Raises
   • 3 sets of 15 reps
3. Dumbbell Sit-Ups
   • 3 sets of 12-15 reps
4. Plank
   • 3 sets of 1 minute

Forearms

1. Dumbbell Wrist Curls
   • 3 sets of 15 reps
2. Reverse Wrist Curls
   • 3 sets of 15 reps
3. Farmer’s Walk (holding dumbbells)
   • 3 sets of 1 minute
4. Towel Hang (hang from a bar with a towel)
   • 3 sets of 30 seconds

Tips for Success

• Warm-Up: Always start with a 5-10-minute warm-up to prepare your muscles.
• Form: Focus on maintaining proper form to prevent injuries.
•  Take 60-90 seconds rest between sets.
• Progression: Gradually increase the weight or reps as you get stronger.

Adjust the number of sets and reps based on your fitness level.