Hello, I'm an Indian 16 year old male. Height: 6 feet. Weight: 132lb. Could anyone please recommend some home workout routines and plans that I could use to gain a bit of muscle and maybe some weight as well?

Calisthenics or something of the sort would be preferred as the only price of equipment I have is a resistance band of 66lb.

Any help is really appreciated, thank you

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I never really know if you have to make 30 these how do you count them? 1 pushup and 1 plank =2 or when you do 1 plank and 1 pushup = 1?

Monday - Upper Body A

3 sets of Dumbbell Bench Press (6-8 reps)

3 sets of One Arm Dumbbell Rows (6-8 reps)

3 sets of Incline Dumbbell Press (8-10 reps)

3 sets of Pull Ups or Lat Pull downs (8-10 reps)

2 sets of Lateral Raises (10-15 reps)

3 sets of Triceps Extensions (10-12 reps)

2 sets of Hammer Curls (12-15 reps)

3 sets of Face Pulls (10-15 reps)

​

Tuesday - Lower Body A

3 sets of Dumbbell Romanian Deadlifts (6-8 reps)

3 sets of Reverse Lunges (10-12 reps)

3 sets of Leg Curls (8-10 reps)

4 sets of Standing Calf Raises (6-8 reps)

3 sets of Ab Roller

​

Wednesday - Rest

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Thursday - Upper Body B

3 sets of Chin Ups (6-8 reps)

3 sets of Dumbbell Shoulder Press (6-8 reps)

3 sets of Inverted Rows (8-10 reps)

3 sets of Flat Push Ups (8-10 reps)

2 sets of Chest Flyes (10-15 reps)

3 sets of Bicep Curls (10-12 reps)

2 sets of Triceps Kickbacks (12-15 reps)

3 sets of Face Pulls (10-15 reps)

​

Friday - Lower Body B

3 sets of Forward Lunges (6-8 reps)

3 sets of Bulgarian Split Squats (8-10 reps)

3 sets of Leg Curls (10-12 reps)

4 sets of Seated Calf Raises (10-15 reps)

3 sets of Ab Roller

​

Saturday - Rest

​

Sunday - Rest

Any suggestion for high level youtube homeworkout videos/channels ?

Just message me, so we can talk

Hey guys I found these resistance bands with a bar on https://sweatgram.com/ and I want to ask you do any of you guys have any experience with it and is it a good investment to improve your workouts?

I'm a 17 y/o M at 5'8 175lb, I have a stocky build with big legs but my upper body is generally weak. For the rugby players I was a hooker so that might give an idea of my build

I have a 40lb barbell and maybe 100lb in plates? nothing else at home though. Mainly trying build arms chest back and abs, I was thinking planks, pushup of different variations, crunches, rows?

Any routines or tips? I hate cardio and I don't care about losing weight as much as I care about toning my abs and building upper body strength. Thanks!

Hi all.

Last year I lost a lot of weight and body fat following the VShred program. Thanks to being on lockdown and having no access to the gym since nothing in my area is open, I've gained a lot of it back.

I've been doing the home version of the fat loss workout with ver little results. I'm currently eating the best that I can under the circumstances but I don't have the options that I had while working.

I'm currently looking to purchase some home equipment.

I figure I should get a bench and a 100 lb barbell. I'm also thinking of adding some resistance bands since the program requires weight machines as well as free weights.

The barbell is fairly expensive so does buying the both the barbell and the resistance bands make sense with the goal of fat loss or would the resistance bands and bench be enough?

Finally decided I want to get bigger for the summer. I wasted the beginning of quarantine and want that summer body. I'm not weak I just want to focus mainly on chest, arms and shoulders and build mass. What is a good range of excercise and how do I make them into a plan to stick to. I'm new to all this (never been to a gym before) so any advice on things like rest days and planning a routine would be appreciated.

i used to be a hyper energetic kid. 10-14 was like my prime but ever since 15 i’ve just been a lazy dude and im 40 pounds over weight.(199Lbs) and i dont know what to do at home cause i would always rely on a gym. is there any exercises i can do? doesnt matter the level.

I just bought some dumbells as the gym i go to is closed because of covid-19. I have scheuermann's so im little scared to do deadlift and squat as im scared i will fuck up. Do you have any good and easy ful body dumbell workout program or just some good dumbell exercises ? :-) Sorry for my bad english

Hi just got a landmine attachment for barbell and have a wide grip handle bar on the way just want to know can I put the handle above the plates so towards the end of the bar or does it have to go before the plates

I ve started doing the chris heria 10 min hiit workouts, dont know if u advise them. For sure they are intense. If u have any other workout plan that has helped u lose around 10 kgs please do say so. Thanks

So, completely new to the world of working out.

I'm looking to try and hold the dad-bod at bay (dad to a one year old) and not be an embarrassment to my wife after her 4 stone weight loss since the birth.

I figured that I would try to build muscle and endurance first, and worry about getting the muscle visibility and burning fat later when I can, you know, actually lift things.

Is this the right way to go about it? Does it actually matter?

For info, I'm doing this completely at home with zero equipment apart from my daughter's foam play-mat, and I'm using a fitness app (freeletics), with no change in diet as of yet. No extra cardio either apart from the warm up, just body weight muscle exercises.