Best workout at home to get ripped 2021
Best workout at home to get ripped 2021
If you have decided to work out at home and not going to the gym, and thinking about how you can get a ripped body then do not worry we are going to discuss some of the exercises that will help you to get a good body.
As they are some of the best workouts at home to get ripped, you will need at least a dumbbell if not complete gym equipment, and the good thing is dumbbell does not cost much and easily available online and offline stores as well.
In this article, we are going to reveal some of the workouts that do not require equipment to do workouts at home, at least 30 minutes of workout can help you to achieve your goals but consistency is the key.
If you have only a dumbbell set at home you can do several exercises easily, but planning your workout is essential so you can train each muscle group, key is to train your upper and lower body.
So let us start discussing the best exercises to get ripped at home, but before that remember that you have to make a good balance of strength training and cardio exercise at home so you can get maximum benefit.
Also read: How to lose weight exercising at home
About: Best workout at home to get ripped
Note: Before starting let us understand that you have to make your everyday workout plan and that is what I am going to discuss below, so Monday to Friday that is 5 days a week you need to work out and if possible, even 6 days will be fine and 1-2 days rest.
Before starting with any exercises be it chest, shoulder, biceps, legs you have to make sure you warm up first, without warm-up you should not start your workout sessions.
Warm-up makes you ready for a workout as it increases blood circulation, and warms your body.
Do little hand movements, march on the spot, knee movements, etc so you can get ready for exercise, so once you warm up then you can start your workout, also if you are a beginner then you can start by going slow by targeting each muscle group each day.
Chest and Triceps (Monday)
The first day is Monday you should target your body parts such as chest and triceps, you can start with a chest workout and then go for triceps.
Push-ups are the best way to start your chest exercise do it 10 to 15 reps if you are a beginner 3-4 sets will be ideal, if you can do push-ups properly then you can go for higher reps 30-50 reps per set.
Press up this exercise is very helpful for your muscles as it makes sure to grow your muscles faster and also good for your shoulder, next exercise if you are a pro exerciser then you can do spider man press up very effectively for flexibility.
Dumbbell floor press since you are doing a workout at home, I assume that you do not have a bench at home, then you can do a workout such as a dumbbell floor press, sleep on the floor and do it with your dumbbells 15-20 reps with 3 sets.
Note: If you do not have a bench, you should do maximum sets like maybe 9 sets with 15 reps, but if you have a bench you can do the below workouts easily with help of a dumbbell.
You can do workouts such as bench press, incline bench press, decline bench press, and incline fly, 12-15 reps with 3 sets of each are fine.
Though you can do triceps workout easily with dumbbells but 3 exercises that you can do without equipment that is dead stop push up, close grip pushes up, and bench dips, these 3 exercises will help your triceps muscles to grow.
Apart from the above options, you can take the help of a dumbbell to perform these exercises standing Dumbbell Triceps Extension with both hands and single hands and triceps Dumbbell Kickbacks.
Note: For all the above exercises you can do 3-4 sets with 15 reps.
Back and Biceps (Tuesday)
Next we are going to discuss on our list of best workout at home to get ripped that is back and biceps, On Tuesday you can target your body parts such as back and biceps, begin your workout with a warm-up, and then start a back workout.
Start with push-ups as it involves your back muscles as well reps and sets depending on you but ideal will be 3 sets with 25-30 reps, and then you can do a low plank, high plank, bridge, supermen, quadruped limb raises 60 seconds with 3 sets
The above options are without dumbbell but if you have a dumbbell, you can do workouts such as bent over row, deadlift, stiff leg deadlift, standing wide row, back fly, bend to the opposite position.
If with dumbbells bench is available one-arm row, the back fly is another option you can add to your workout, 3 sets with 12-15 reps of each exercise.
Note: If you are performing bicep on the same day after back then you can do 4-5 forms of the above options that are more than enough for the back.
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So now let us know which biceps workout you can do at home with a dumbbell, concentration curl, dumbbell curl, hammer curls & seated curls so you have 4 forms to target your arms, reps 2-3 with 10 to 15 reps.
If you do not have a dumbbell to train your arms you can do workouts such as reverse push-ups, diamond push-ups, side plank, up-down plank, pull-ups, and chin-ups, so you see you have multiple options to train your biceps.
On the third day of the week, we are going to train our shoulders, before starting I would like to give a quick suggestion that on shoulders day you do not have to target other body parts on shoulder day just target one muscle that is the shoulder.
Note: If possible you can do abs or little cardio but it will be better not to add any other muscle group for weight training.
Remember to warm your body before beginning, now once you have done warming up now let us understand which exercises best for the shoulder, start with standing or seated dumbbell shoulder press, or even both 3 sets with 12-15 reps.
The next workout for the shoulder will be lateral raises one of the most effective workouts and if you have a dumbbell this workout is a must on your list, bent-over dumbbell lateral raises another very intensifying workout to train your shoulder.
Other forms of shoulder workout such as reverse fly, Arnold press & front raise are also there to perform, next though it requires a barbell but if not then do a standing shrug with help of a dumbbell.
If you do not have a dumbbell, you can do workouts such as down dog plank, inclined push-ups, pike push-ups.
For legs you have many options with dumbbells and without dumbbells as well start with basic squats, then dumbbell squats, lunges without or with dumbbells, single legs squats, jump squats, box squats jumps, and sumo squats.
Another workout such as side lunge foot over the toe, lateral lunges are some of the best legs workouts at home that helps to tone your legs, adding more to it for hips you do single-leg hip raise.
Repetitions 12-15 with 3 sets each and for lunges 3-6 sets of 15-20 reps will be a good way to do a leg workout.
Functional training, Abs or cardio (Friday)
On Friday keep your workout to functional training, cardio, and abs you can do many workouts easily at home, we have written a detailed article on cardio exercises at home you can read them to know more about cardio exercise.
For cardo you can perform an exercise such as step-up with dumbbells, jogging on place, jumping jacks, burpees, mountain climbers, and many more options like cycling and running on a treadmill if you can afford to get one at home.
Abs workout will be next after little cardio does reverse crunches, bicycle crunches, traditional crunches, crunch with heel push, Russian twist, oblique crunches, bent leg sit up, plank, and side plank is another good to add in abs training.
So here it is guys in this article we have discussed in detail about best workout at home to get ripped, hope this article help you to understand how you can do exercise at home if you have any question please post your comments we will be happy to guide you and share the article if you like.
It is not necessary to follow what i written on Monaday to Friday, you can change the exercise like on Monday you can do back and on Tuesday chest and tricep, above only example that how you can target each muscle and body part weekekly.