- Front of the leg – lunges, one legged squats, box jumps and squats can build the quads
- Back of the leg – deadlifts, straight leg deadlifts, good mornings, hip raises and step ups to build the butt and hamstring
- Chest, Shoulder, Tricep – bench press, overhead press, incline dumbbell press, dips and push ups
- Back, bicep, Forearms – dumbbell rows, pull ups, chin ups, inverse body weight rows
- Core (lower back and abs) – side planks, mountain climbers, planks, jumping knee tucks, planks, hanging leg raises
In regards to the number of sets, warm up first with 1 or 2 sets and when you get into the routine, three to five sets for each exercise is a nice start.
In total, keep it under 25 sets in your total workout.
If you find the workout not challenging enough you will need either increase the weight, reduce the rest time or alter the exercise to make it tougher.
For the purpose of this article, if you want to lower your body fat, keep the reps per set in the range between 8 – 15.
So in short, warm up, then 3 to 5 sets of 8 to 15 repetitions and between sets, a rest time of 1 to 2 minutes.
How Heavy Should You lift?
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