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Home workout _ Increase muscle mass

To do each exercise till failure as a circuit. 3sets / 45 sec rest between circuits

Biceps / Triceps

1- Biceps curls                             4- Over head DB
2- Close gripe push-ups                     5- Concentrate curls
3- Hammer curls                             6- Dips triceps

Shoulder / Chest (Swiss ball/ bench)

1-   DB chest press                      5- Push up
2-   Arnold DB press                     6- DB reverse fly
3-   DB chest Fly                        7- Cross over DB (down to up)
4-   Bent arm side lateral raise         8- Front DB raises

Leg / Back

1-   Lungs                               5- sumo squat
2-   wide-grip pull-up                   6- BB good morning
3-   Gluteus kick-back                   7-Three position calf raise (in-out-middle)
4-   One arm DB row                      8- chin-up



The circuit body warm-up exercises should do before main workout. Complete
each circuit without rest. Circuit 2-3 times. Rest 1min after each circuit.



1-   Skipping (1min)
2-   Squat 25 reps
3-   Mountain climbs 30 reps
4-   Bent over circles (front/back 20 reps each)
4-   Kickboxing (1min)




Roberto Jr
Personal Trainer

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Home workout

  • 1. Home workout _ Increase muscle mass To do each exercise till failure as a circuit. 3sets / 45 sec rest between circuits Biceps / Triceps 1- Biceps curls 4- Over head DB 2- Close gripe push-ups 5- Concentrate curls 3- Hammer curls 6- Dips triceps Shoulder / Chest (Swiss ball/ bench) 1- DB chest press 5- Push up 2- Arnold DB press 6- DB reverse fly 3- DB chest Fly 7- Cross over DB (down to up) 4- Bent arm side lateral raise 8- Front DB raises Leg / Back 1- Lungs 5- sumo squat 2- wide-grip pull-up 6- BB good morning 3- Gluteus kick-back 7-Three position calf raise (in-out-middle) 4- One arm DB row 8- chin-up The circuit body warm-up exercises should do before main workout. Complete each circuit without rest. Circuit 2-3 times. Rest 1min after each circuit. 1- Skipping (1min) 2- Squat 25 reps 3- Mountain climbs 30 reps 4- Bent over circles (front/back 20 reps each) 4- Kickboxing (1min) Roberto Jr Personal Trainer