Home Workout Routines

I’m looking for some advice on the best home workouts to get into.

The main issue is that I just don't have the time to make it down to the gym, so I really need to stick to working out at home. Since my job is basically sitting behind a desk all day, I’m definitely feeling the lack of physical activity. I actually started training about two months ago and I've totally bitten the bullet—I'm hooked—but now I feel like I'm missing those specific exercises needed to get that lean, defined look.

Here’s what my daily routine looks like right now:
crunches - 60 reps
dumbbell bicep curls - 20 reps
hammer curls - 20 reps
dumbbell shoulder presses - 10 reps
close-grip bench press - 30 reps
wide-grip bench press - 40 reps
barbell shoulder presses - 15 reps
cycling - 25 min

How should I progress from here? Does anyone know of a better program or something more effective?

Thanks,

Weights are just as critical to the equation...
Personally, I simply cannot bring myself to train, even if I had the strongest willpower in the world... 😢

Hey, hold on a second—are you seriously hitting the exact same routine every single day? That’s just not how biology works. If you want to actually see progress, you have to give your muscles at least 48 hours to recover; otherwise, you're basically spinning your wheels instead of growing. You really need to start splitting your training sessions by muscle group. For instance, try something like this:

Day 1 - Back and biceps
Day 2 - Chest and triceps
Day 3 - Legs, shoulders, and core
Day 4 - Rest day

Then just loop back around and do it all over again.

...So, here is my situation: I am 16 years old, standing about 6'2" and weighing roughly 147 lbs. I am really interested in learning how to put on some muscle mass. Since I can't make it to a local gym right now, what kind of exercises can I do at home? All I have to work with are some 5lb dumbbells. Please, I need some HELP 🙏 ...thanks in advance 👍

Honestly, you’re better off just heading down to Walmart, grabbing a six-pack of that premium organic milk, and using that to pump your gains instead.

rowdylynx70 said:...so here's the deal. I'm 16, about 6'2", and only weigh 147 lbs. I want to pack on some muscle. What exercises can I do at home? I only have those tiny 5lb dumbbells because I can't get to a gym... please HELP 🙏 ...thanks in advance 👍

You aren't going to achieve anything with 5lb weights. Seriously. Read up on how to gain mass so you actually understand the fundamentals. Diet is everything. For workouts, just Google NASDAQ and look up "bodyweight" exercises for almost every muscle group... see what you can do.

Jonathan Miller7, your signature is legendary. I lose it every time I see it 😂

You should really look into starting some gymnastics training. You don't even need any fancy equipment, at least not when you're just getting started. Besides, I think it's actually better if you just improvise a little bit.

Paul Baker29 said:You should really start practicing some gymnastics. You don't even need fancy equipment right out of the gate; you can always just improvise with what you have at home.

I actually find myself agreeing with that sentiment quite a bit.

hollowdrifter3 said:Jonathan Miller7, seriously, that signature is gold. I lose it every single time I see them. 😂

😁 They’re way too intense, but honestly, that parody is just as ridiculous.