For Home
| Muscle Group | Workout | Sets x Reps | Best Position for Focus |
|---|---|---|---|
| Chest | Push-Ups | 3 x 15 | Position Focus over the center of your chest. |
| Back | Pull-Ups | 3 x 5 | Position Focus between your shoulder blades. |
| Shoulders | Lateral Raises | 3 x 15 | Position Focus on the sides of your shoulders. |
| Legs | Squats | 3 x 15 | Position Focus on the front of your thighs. |
| Arms | Dumbbell Tricep Extensions | 3 x 15 | Position Focus on the back of your upper arms. |
| Bicep Curls | 3 x 15 | Position Focus on your biceps (front of upper arms). |
For the Gym
| Muscle Group | Workout | Sets x Reps | Best Position for Focus |
|---|---|---|---|
| Chest | Barbell Bench Press | 3 x 10 | Position Focus on the upper part of your chest. |
| Dumbbell Flyes | 3 x 15 | Position Focus on the outer part of your chest. | |
| Back | Bent-Over Rows | 3 x 15 | Position Focus on the middle of your back. |
| Shoulders | Overhead Press | 3 x 15 | Position Focus on your shoulder muscles. |
| Front Raises | 3 x 15 | Position Focus on the front of your shoulders. | |
| Legs | Deadlifts | 3 x 10 | Position Focus on the back of your thighs. |
| Arms | Bicep Curls | 3 x 15 | Position Focus on your biceps (front of upper arms). |
| Hammer Curls | 3 x 15 | Position Focus on your forearms. |