Best Home Workout Routine To Build Muscle

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Best Home Workout Routine To Build Muscle

I am sure you must have heard this at some point of your life “Stay Motivated”, “No Pain No Gain” or “Push Your Limits”.

nutrifitness

All these quotes are right in their own way. But…..

The only thing that matters is consistency and discipline. Your body grows every day when you push it in the right way. Now, if you are really ready to give a fraction of your time to build the body you have always desired for let me get you started.

Right here, Right now. This here is the complete workout routine for you to follow.

Workout Routine To Grow Muscles

I will explain exactly how to perform the exercises step by step.

Tip: Green tea works as a great weight loss beverage.

Home Workout Routine For Muscle Growth

Day 1: Chest, Abs [10 Exercises]

Day 2: Back, Cardio [8 Exercises]

Day 3: Rest [ 0 exercises]

Day 4: Shoulders, Abs [11 Exercises]

Day 5: Legs, Cardio [10 Exercises]

Day 6: Arms, Abs [14 Exercises]

Day 7: Don’t treat your body like a machine. Let’s call this day a cool down day. [0 exercises]


Day 1 : Chest and Abs Workout Routine

Dumbbell Push Up : 3 Sets * 15

Step 1: Place a pair of dumbbells, slightly wider than shoulder width apart, your feet should be together and your legs straight.

Step 2: Lower your body to the floor, pause, then push your body upwards and straighten your arms.

Step 3: Repeat

Dumbbell Floor Chest Press : 4 Sets * 10-12

Step 1: Lie on the floor holding dumbbells at shoulder level with your elbows bent and your palms facing forward.

Step 2: Press the dumbbells straight up over your chest, arms straight, keeping your palms facing forward.

Step 3: Lower the dumbbells back to shoulder level, returning to starting position.

Step 4: Repeat

Resistance Band Chest Fly : 4 Sets * 15

Step 1: With the band anchored behind you, grab each handle and hold your arms straight out to your arms straight out to your sides, forming a T, with your palms facing forward, but don’t lock your elbows.

Step 2: Stagger your stance and make sure you are far enough away from the anchor that there is tension in the band.

Step 3: Slowly pull the band forward while keeping your arms relatively straight (slight bend in your elbows), and bring the handles to meet in front of you.

Step 4: Next, slowly bring your arms back to the starting position.

Incline Fly With Dumbbell : 4 Sets * 10-12

Step 1: Lie on an exercise mat and place a cushion under you to create a 45 degree angle. Hold the dumbbells up over your chest at 90 degrees to the ground with a slight bend in your elbows.

Step 2: Lower the dumbbells to the sides of your body in an arc-like motion inline with the middle of your chest, until your hands are at the same level as your chest.

Step 3: Raise the dumbbells back up over your chest, keeping your arms straight throughout.

Step 4: Repeat

Pro Tip: Imagine that you are hugging a tree. Try to keep your elbows in a fixed position throughout the movement.

Dumbbell Floor Chest Fly : 4 Sets * 10-12

Step 1: Lie flat on an exercise mat with a dumbbell in each hand, arms extended with a slight bend in your elbows.

Step 2: Lower the dumbbells to the sides of your body in an arc-like motion incline with the middle of your chest, until your hands are at the same level as your chest.

Step 3: Raise the dumbbell back up over your chest, keeping your arms straight throughout.

Step 4: Repeat

Pro Tip: Imagine that you are hugging a tree. Try to keep your elbows in a fixed position throughout the movement.

Low Fly With Resistance Band : 4 Sets * 15

Step 1: With the band anchored behind you near the floor or under your feet, grab each handle and hold your arms straight out to your sides (forming a T). Keep your palms facing forward and don’t lock your elbows.

Step 2: Make sure you are far enough away from the anchor to create tension in the band. If you do not have an anchor point, stand on the band with both feet to create tension.

Step 3: Slowly pull the band forward and above your head while keeping your arms relatively straight (slight bend in the elbows), and bring the handles to meet in front of you.

Step 4: Next, slowly bring your arms back to the starting position.

Dumbbell Alternating Floor Chest Press : 4 Sets * 10-12

Step 1: Lie on the floor holding dumbbells at shoulder level with your elbows bent and your palms facing forward.

Step 2: Press one dumbbell up over your chest, arm straight, while holding the other stationary.

Step 3: Lower the pressed dumbbell back to shoulder level and immediately press the dumbbell with your other arm.

Step 4: Repeat

Knee Up Crunches : 4 Sets * 15

Step 1: Lie on your back with your knees up at a 90-degree angle. hands behind your head, light fingertip pressure only.

Step 2: Exhale and contract your abs, as you slowly lift your shoulder blades off the floor.

Step 3: Press your low back into the floor and think about pulling your belly button to your spine. Pause at the top of the movement.

Step 4: Inhale and slowly control your body back to the start position.

Step 5: Perform this exercise very slowly to avoid using momentum to help. Your body should remain perfectly still during the movement.

Lying Leg Raises : 4 Sets * 15

Step 1: For this exercise, keep your core engaged, especially when you’re lifting your feet up off the ground but also while they’re returning and getting close to the ground again.

Step 2: Lie with your back flat on a ground and your legs extended in front of you.

Step 3: Place your hands on your sides with your palms down.

Step 4: As you keep your legs extended, straight as possible, raise your legs until they make a 90-degree angle with the floor. Exhale as your perform this portion of the movement and hold the contraction at the top for a second.

Step 5: As you inhale, slowly lower your legs back down to the starting position.

Seated Leg Tucks : 4 Sets * 15

Step 1: Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench.

Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.

Step 2: Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.

Step 3: After a second pause, go back to the starting position as you inhale.

Step 4: Repeat for the recommended amount of repetitions.


Day 2 : Back And Cardio Workout Routine

Pull Ups : 3 Sets * 10-15

Step 1: Grab the ledge or any sturdy (elevated) surface with an overhand grip, arms straightened, your body is hanging.

Step 2: Pull your body upwards until your chin is in line or just over the surface.

Step 3: Once the lats have completely contracted at the top, lower your body returning to starting position.

Step 4: Repeat

Dumbbell Deadlift : 4 Sets * 10-12

Step 1: Stand and hold two dumbbells with palms facing in.

Step 2: With your back straight and knees locked, bend your body at your waist and lower down to the floor.

Step 3: Then straighten up while still holding the dumbbells at arms length. This is a very difficult exercise and is not meant for beginners.

Resistance Band Seated Row : 4 Sets * 15

Step 1: While seated on the floor with legs straight out in front of you, hold the handles.

Step 2: Place the center of the band around feet.

Step 3: Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.

Step 4: Pull the handles back until they are next to your side and elbows are behind you.

Step 5: Slowly release.

Towel Lat Pulldown : 4 Sets * 15

Step 1: Roll in a towel and hold it at the ends.

Step 2: Lying face down on the floor, extend your arms forward so the towel is above your head. Your hands should be a little wider apart than shoulder width. Keep your head in a neutral position.

Step 3: Pull each end of the towel to create tension, simultaneously, bend your arms and guide the towel behind your head towards the neck.

Step 4: Keeping your elbows wide will allow you to feel the bottom tip of your shoulder blades squeezing together.

Step 5: Slowly bring the towel back up to starting position making sure the towel stays under tension.

Dumbbell Reverse Grip Bend Over Row : 4 Sets * 10-12

Step 1: Select the appropriate dumbbells and place them on the floor in front of you.

Step 2: Bending at the knees and keeping you back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up).

Step 3: Get into the starting position by keeping your back straight and bending at the knees.

Step 4: Let the dumbbells slide down your things until they’re just below knee height.

Step 5: Execute by pulling the dumbbells up under your chest as far as possible. Pause, and then slowly lower the dumbbells back to the starting position.

Step 6: Repeat for desired reps.

Straight Arm Pulldown : 4 Sets * 15

Step 1: Grip the band with both hands at chest level with your elbows bent.

Step 2: Push bands down, fully extending your arms and keeping your shoulders steady.

Step 3: Your hands should finish at the top of your thighs in the downward position.

Step 4: Return to starting position.

Step 5: Repeat

Standing Dumbbell One Arm Bent Over Row : 4 Sets * 10-12

Step 1: While standing up straight, hold a dumbbell in one arm with a palm facing in grip.

Step 2: To get into the bent over position, bend your knees and lean forward from your hips and allow your arm with the dumbbell to hand straight down.

Step 3: To ensure you maintain a flat back, place your free hand on your lower back, palm up.

Step 4: Contract your back muscles by bending your elbow and pulling the dumbbell up to your chest.

Step 5: To ensure your back stays square to the ground and you do not rotate your torso to move the dumbbell, keep your abs contracted.

Step 6: Under control, lower the dumbbell back to the bottom of the movement by fully extending your arm.

Step 7: Repeat the reps with this arm, then switch and repeat the reps with your other arm.

Cardio – Post Workout Jogging

Running for 45 mins and take rest of 90s between the workout.


Day 4 : Shoulders And Abs

Dumbbell Lateral Raise : 4 Sets * 10-12

Step 1: Stand and bend forward slightly with your knees bent too.

Step 2: With dumbbells in both hands and elbows bent, raise upper arms to sides until elbows are at shoulder height.

Step 3: Pause, lower and repeat.

Dumbbell seated Shoulder Press : 4 Sets * 10-12

Step 1: Start with dumbbells positioned to each side of the shoulders with at a 90 degree fashion.

Step 2: Press dumbbells upwards until arms are extended overhead.

Step 3: Lower and repeat.

Dumbbell Front Raise : 4 Sets * 10-12

Step 1: Stand with a dumbbell in each hand, with feet shoulder width apart.

Step 2: Lift eh weight in one hand in front of you in a wide arc util it is slightly higher than shoulder height. Puase, and then lower the weight while simultaneously lifting the weight in your other hand, so that both arms are in motion at the same time.

Step 3: Keep your elbows slightly bent at all times.

Dumbbell Shrug : 4 Sets * 10-12

Step 1: Stand and hold two dumbbells with your arms hanging at your sides.

Step 2: Begin by raising your shoulders up as far as possible, pause, and then return to the starting position.

Dumbbell Seated Reverse Fly : 4 Sets * 10-12

Step 1: Start off sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in each hand.

Step 2: Bend down so that your chest is rested upon your thighs and position the dumbbells underneath your legs.

Step 3: Slowly elevate the dumbbells up and out to around head level and squeeze your shoulders. While performing the reverse fly, imagine that you are trying to squeeze a grape between your shoulder blades.

Step 4: keep your arms mostly straight with a soft elbow bend.

Step 5: Hold fora count then return back to the starting position.

Step 6: Repeat for as many reps and sets as desired.

Standing Dumbbell Arnold Press : 3 Sets * 10

Step 1: Hold a dumbbell in each hand with your arm bent, as in the top of a bicep curl, so your palms are facing you.

Step 2: Now, instead of pushing straight up, spread your arms to each side laterally, then press your arms up and twist your hands so your palms face forwards.

Step 3: For the full range of motion, finish by pushing your head forwards and reaching as high as you can so your biceps are close to your ears.

Standing Dumbbell Upright Row : 4 Sets * 10-12

Step 1: Grab a pair of dumbbells with a n overhand grip and hold the weights in front of your thighs with your palms facing your body.

Step 2: Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. Your elbows should remain flared out during the movement.

Step 3: When the dumbbells are at chest level (and not your chin), pause for 1-2 seconds, then lower the dumbbells back to the starting position.

Forearm Plank Taps : 3 Sets * 30 seconds

Step 1: Start in a forearm plank with your elbows stacked underneath your shoulders.

Step 2: Keeping your core tight and your hips stable, extend your left arm forward and tap the dumbbell with your hand.

Step 3: Bring your left hand back to the starting position. Repeat with your right hand.


Day 5 : Legs And Cardio

Bodyweight Walking Lunge : 3 Sets * 15

Step 1: When performing your lunges, ensure that your upper body stays over top of your back knee.

Step 2: Front knee doesn’t reach forward over top of your front toes.

Body Weight Split Squat : 3 Sets * 15

Step 1: When performing this exercise, ensure that your knee, feet and hip are in line.

Step 2: With your feet hip-width apart, place the instep of your rear foot on a bench or chair. Your feet should be approximately three feet apart.

Step 3: Lower your hips toward the floor so that your rear knee comes close to the floor.

Step 4: Pause and drive through your front heel to return to the starting position.

Dumbbell Squats : 4 Sets * 10-12

Step 1: Hold a pair of dumbbells with arms fully extended next to your sides, with palms facing each other. Place your feet shoulder-width apart, with your toes pointed outward.

Step 2: Brace your abs, push your hips back and bend your knees, lowering the body into a squat with your hands remaining next to your sides. Pause at the bottom, and then push back up to the starting position.

Dumbbell Alternating Forward Lunge : 4 Sets * 10-12

Step 1: Grab a pair of dumbbells with a neutral grip so that your palms are facing each other. Stand tall with your feet shoulder-width apart and arms fully extended.

Step 2: Push your chest out and take a large step forward with one leg, lowering your rear knee toward the ground while keeping your front shine as vertical as possible. Push off the front leg, returning back to the starting position.

Step 3: Alternate legs.


Day 6 : Arms and Abs

Dumbbell 21’s : 2 Sets * 21

Step 1: Stand upright and grab dumbbells with both hands. Place your hands shoulders-width apart and allow your arms to hang toward the floor.

Step 2: Tuck your elbows tight to the sides of your body.

Step 3: Curl upward until you make a 90-degree angle at your elbows. Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.

Step 4: Now, from the 90-degree at your elbow position, curl the weight up until the dumbbells are one to two inches away from your shoulder.

Step 5: Lower the weight back to the 90-degree elbow position and repeat six more times.

Step 6: Now, allow your arms to return to full extension.

Step 7: This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.

Step 8: Repeat six more curls through this full range of motion to complete a total of 21 reps.

Dumbbell Overhead Tricep Extension : 4 Sets * 10-12

Step 1: Arms should be parallel and in line with your ear when you extend over top of your head as well as in the downward position. Keep your elbows pointing straight up to the ceiling and in line with one another.

Step 2: Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still.

Step 3: Extend your arms and repeat.

Dumbbell Bicep Curl : 4 Sets * 10-12 each arm

Step 1: Stand up straight with arms hanging and dumbbells in both hands, palms facing in.

Step 2: Curl dumbbells for both arms at once, twisting your wrists on the way up and keeping your elbows still.

Step 3: Slowly lower repeat.

Close Grip Dumbbell Press : 4 Sets * 10-12

Step 1: Lie flat on a bench and hold the dumbbells with both hands in a close grip fashion.

Step 2: Lower the dumbbells until they touch your chest right below the nipples and then press the dumbbells back up.

Step 3: Keep your arms close to your sides during the whole exercise.

Step 4: Repeat

Alternating Hammer Curl : 4 Sets * 10-12 each arm

Step 1: Stand upright, holding a dumbbell in each hand, arms hanging at your sides and palms inwards.

Step 2: Curl the weight in one hand towards the shoulder in a circular motion.

Step 3: Squeeze the bicep at the end of the lift and slowly lower.

Step 4: Alternate hands and repeat. Keep your body still, elbows locked and palms faced inwards throughout the whole exercise.

Tricep Kickback : 4 Sets * 10-12

Step 1: Place your left knee on a flat bench with your left hand resting at the edge of the bench for balance.

Step 2: Start with the dumbbell hanging in your right hand, with your elbow lined up at shoulder height close to the side of your body.

Step 3: Press the weight back until your arm is straight and parallel to the ground.

Step 4: Pause, and return to the starting position.

Standing Concentration Curl : 4 Sets * 10-12 each arm

Step 1: Stand with a wider-than-hip-width stance and have a dumbbell placed between your feet.

Step 2: Lean forward by bending at your waist, while keeping your knees bent and back straight.

Step 3: Take the dumbbells in one hand and allow your arm to extend so that it hangs perpendicular to the floor freely.

Step 4: Curl the weight up toward your shoulder by flexing your elbow while keeping your non-working hand placed on the thigh. When you reach the top of the rep, flex your biceps and pause for one count.

Step 5: Slowly lower the dumbbell back to the initial position.

Step 6: Perform the movement for the required number of repetitions and then switch to the other arm.

Dumbbell Skullcrusher : 4 Sets * 10-12

Step 1: Start by pressing up the dumbbells with your grip less than 12 inches apart.

Step 2: Keep your arms still as you inhale and bend your elbows to 90 degrees lowering the band toward your head.

Step 3: Then inhale and straighten out your arms. Flex biceps at the top. Repeat.

Dumbbell Palm Up Wrist Curl : 4 Sets * 15

Step 1: Start sitting on a couch with a dumbbell in one hand. Place forearms flat on your leg, palms up, with your wrists on the edge of your knee.

Step 2: begin by lowering dumbbells as far as possible, pause.

Step 3: Curl dumbbells up as high as possible. Keep your forearms still during the whole exercise.

Step 4: Repeat


PRO TIP:

If you have light weights at home and at some point they don’t have the same effect on you, here are a few things you can do:

  1. More Reps
  2. Less intervals leading to high intensity

If nothing works you have up your game now and it’s time to add heavier buddies to your collection.

I hope this workout helps you out. As I said before all this is secondary, being consistent is what you need.

So,

STAY CONSISTENT.

Nutrifitness Club

Nutrifitness Club

Nutrifitness Club was founded by some really passionate fitness enthusiasts. We share workout routines and life of fitness models to help the community build their physique and health.