July 7, 2022

Health

Its all about the Health

How to Look More Muscular in 30 Days

3 min read

Ready to look more muscular in 30 days?

Strength training includes exercises that involve the use of hand weights or your body weight such as tricep dips and step-ups.

You will be doing a lot of these exercises for this specific goal.

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🕒 Timestamps:

Intro – 0:00
1. Pushup – 0:45
2. Burpee – 0:57
3. Pull up – 1:16
4. Plank up – 1:30
5. Tricep Dip – 1:43
6. Inchworm – 1:57
7. Step up – 2:13
8. Calf Raise – 2:28
9. Dumbell squat – 2:48
10. Chest Press – 3:01
11. Lying Dumbbell Raise – 3:11
12. Pullover – 3:30

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In a nutshell:

Chest
Push-up (3-6 sets of 6-12 reps)
Push-ups are one of the most efficient bodyweight exercises you can do to make your chest and triceps more muscular.

Burpee (6 per minute for 15 minutes)
For a more explosive move, try burpees.
They’re the ultimate exercise to work both your upper and lower body.
A burpee also makes a good cardio workout.

Pull-up (3 sets of 2-5 reps)
Don’t be intimidated by pull-ups.
It’s a great bodyweight to work your biceps, shoulders, and upper back.
You can start with a few reps and work your way up.

Arm
Plank-up (3 sets of 5-10 reps)
Any type of plank move will make your arms stronger.
However, plank-ups in particular are effective for defining the triceps and bicep muscles.

Tricep dip (2 sets of 10-12 reps)
This exercise quickly strengthens your triceps and pecs.
You’ll need a char, bench, box, ledge, or staircase for this one.

Inchworm (3 sets of 4-6 reps)
Sounds fun? Well, almost.

It’s a creepy-crawly exercise that makes you feel like a little kid.
But don’t be mistaken! It’s amazing in building your upper body.

Leg
Step-up (3 sets of 15 reps each side)
Step-ups are a simple beginner exercise that strengthens your quads, glutes, and hamstrings.
You just need a staircase or a box for this move and you’re good to go.

Calf raise (3 sets of 15-20 reps)
Remember the last time you’ve stood on your tippy-toes to reach something on a shelf? Then you’ve done a standing calf raise.
The only difference is that you’ll be doing it with a dumbbell on each hand.

Dumbbell squat (3 sets of 12-15 reps)
Squats alone work your leg muscles.
Adding weight, on the other hand, can help those muscles pop.
So, yeah, dumbbell squats for the win!

Chest
Chest press (3-6 sets of 4-8 reps)
This exercise targets your chest, shoulders, and triceps.
While it’s usually done with a barbell in gyms, you can also use dumbbells instead.

Lying dumbbell fly (3-6 sets of 4-8 reps)
Your chest will be more defined and toned with dumbbell flyes.
That’s because this move hits your pectorals, deltoids, and biceps the most.

Pullover (3 sets of 10-12 reps)
Build killer lats, pecs, and abs with the pullover exercise.
It’s a dumbbell move that can be done on the bench, floor, or a stability ball.
Just make sure to grip the dumbbell well.

Weekly routine for 30 days
Monday – arms, chest, abs
Tuesday – legs and butt
Wednesday – rest or cardio
Thursday – shoulders, arms, and back
Friday – legs and butt
Saturday – rest or cardio
Sunday – rest or cardio

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