Sight Set

Is there a web sight that can make a work out set?

f you have a fully blown home gym, you will have more options with regards to the exercises you perform. However, if you don’t, there are still many exercises you can perform, either by modifying the exercise slightly, or by using assistance from a bench, exercise ball, wall or other object. If you’re serious about your home workouts, you really need at least some basic fitness equipment. The following exercises have minimal requirements in this regard. You will only need a solid bench and at least one set of dumbbells.

Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase your weights over time.

Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you’re exercising that day. Every now and then, for some variation, swap one exercise for another. Variation is great in any workout routine.

Abs

Trunk Twists – 1 set of 100 reps
Ab Crunches – 3 sets of 25 reps
Oblique Crunches (or twist crunches) – 3 sets of 25 reps
Lying Leg Raises – 3 sets of 25 reps
Chest

Wide Arm Press Ups – 3 sets of 20
Bench Press – 3 sets of 12 (requires dumbbells and a bench)
Incline Bench Press – 3 sets of 12 (requires dumbbells and a bench)
Dumbbell Flyes – 3 sets of 12 (requires dumbbells and a bench)
Shoulders

These exercises require weights. If you don’t have any weights, don’t worry because you will actually get a pretty good shoulder workout when you do the chest exercises – especially the press ups.

Upright Rows – 3 sets of 12 (requires barbell or dumbbells)
Dumbbell Shoulder Press – 3 sets of 12 (requires dumbbells)
Lateral Raise – 3 sets of 12 (requires dumbbell)
Biceps

Standing Bicep Curls – 3 sets of 12 (requires dumbbells or a barbell)
Concentration Curls – 3 sets of 12 (requires dumbbells)
Hammer Curls – 3 sets of 12 (requires dumbbells)
Triceps

Tricep Bench Dips – 3 sets of 12
Parallel Bar Dips – 3 sets of 12 (requires parallel bar or similar)
Narrow Arm Press Ups or, if you have a bench and barbell, Close Grip Bench Presses – 3 sets of 12
Dumbell Triceps Extensions – 3 sets of 12 (requires dumbbell)
Legs

Lunges and squats are also great for the buttocks.

Lunges – 3 sets of 12 (you can do these holding dumbells at your sides if you wish)
Squats – 3 sets of 12 (squats are normally performed with a barbell on your back but you can do these holding dumbbells at your sides – “dumbbell squats”)
Front Leg Raises – 3 sets of 12 (if you find these too easy try using ankle weights)
Calf Raises – 3 sets of 12

“Never Lover Boy” (Original Song) by Tiffany Alvord