Bodyweight Exercises
| Exercise | Target Muscles | Form Key |
|---|
| Push-Ups | Chest, triceps, shoulders | Elbows at 45°, body in straight line |
| Squats | Quads, glutes, hamstrings | Knees track over toes, chest up |
| Lunges | Quads, glutes | Front knee at 90°, back knee hovers |
| Plank | Core, shoulders | Body straight, squeeze glutes, 30-60 sec holds |
| Pull-Ups | Back, biceps | Full hang to chin over bar |
Dumbbell Movements
| Exercise | Target | Sets × Reps |
|---|
| Dumbbell Bench Press | Chest, triceps | 3 × 8-12 |
| Dumbbell Row | Back, biceps | 3 × 8-12 per arm |
| Goblet Squat | Legs, core | 3 × 10-15 |
| Shoulder Press | Shoulders, triceps | 3 × 8-12 |
| Romanian Deadlift | Hamstrings, glutes | 3 × 10-12 |
Full-Body Beginner Routine
| Day | Exercises |
|---|
| A (Mon) | Squats, Push-Ups, Dumbbell Rows, Plank (3 sets each) |
| Rest | Light walk or stretching |
| B (Wed) | Lunges, Dumbbell Press, Pull-Ups (or lat pulldowns), Plank |
| Rest | Light walk or stretching |
| A (Fri) | Repeat Monday's workout — try to add reps or weight |
Progressive Overload
| Method | How |
|---|
| Add weight | Increase dumbbell/barbell weight by 2.5-5 lbs when reps feel easy |
| Add reps | If 3×8 is easy, try 3×10 next session |
| Add sets | Move from 3 sets to 4 before increasing weight |
Pro Tip: Form over ego — always. A properly executed bodyweight push-up builds more muscle than a sloppy 225lb bench press. Master the movement pattern before adding weight. Film yourself to check form.