Start your week with push-ups to target your chest, shoulders, and triceps. Grab a pair of dumbbells and press them overhead, focusing on controlled movements to engage your shoulder muscles effectively.
If you have a pull-up bar at home, use it to perform pull-ups, targeting your back and bicep muscles. Grab a dumbbell in each hand and perform rows, focusing on squeezing your back muscles.
Start with squats to target your quads, hamstrings, and glutes. Perform forward or reverse lunges to target your leg muscles, focusing on keeping your upper body upright throughout the movement.
Give your muscles a chance to recover and grow by taking a day of rest. Use this time to stretch, hydrate, and prepare for the next three days of workouts.
Start your upper body workout with another round of push-ups to target your chest, shoulders, and triceps.
Use dumbbells or kettlebells to perform deadlifts, targeting your hamstrings, glutes, and lower back muscles.
Take another well-deserved rest day to allow your muscles to recover and grow. Use this time to relax, stretch, and prepare for another week of workouts.