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Home exercises for men. Exercises for men at home. Basic strength exercises

Especially for those who want everything at once, a training program has been invented that uses all muscle groups in one session. Unlike training aimed only at, or only at, this program will allow you to simultaneously and evenly develop all zones in the comfort of your home.

IMPORTANT: If you have problems with all joints, we advise you to abandon all dynamic exercises, replacing them with a static load on the muscles. If you have serious problems with your body or have chronic diseases, consult your doctor before doing home exercises. In the gym, a trainer is looking after you, but at home, the entire responsibility for your health rests on your shoulders.

If you were born in Great Britain, you would know about the unusual Charles Bronson. Charles is perhaps the most insane and eccentric of all, a criminal who has not killed a single person. He can bend steel rods with bare hands, and while traveling through 120 prisons he set a world record for push-ups; he does about 2000 of them every day. What does the training program and home exercises have to do with this?

Pay attention to the fact: Charles did not have dumbbells, heavy objects, and certainly not a gym in prison. He became a mountain of muscles thanks to the floor, 4 walls and prison gruel, which is not at all pleasing with the variety of proteins and all microelements. Even a prisoner in prison became handsome thanks to fitness in solitary confinement. It’s worth reading about his crazy antics separately.

Now think about it, you have all the benefits of life in order to conduct homework:

Liberty
Complete diet
Floor and 4 walls
Dumbbells and other equipment

You are the king of life. You are the master of your destiny, you are the captain of your soul. At home, you can achieve unprecedented results, you just have to start. Our menu today includes a training program without dumbbells or exercise equipment. Confident, effective exercises.

Universal and daily

Start a little at a time. To conduct regular home exercises and not shirk, you need to make the training program a habit. It is enough to start with 20 squats. Feel how much you need them and how they help. Once you can't live without daily exercise, take action. The training program will help you. It is suitable for everyone: for men and women, beginners and experienced. Adjust the number of approaches depending on your abilities.

To successfully carry out all homework, you must:

An hour before, eat carbohydrates and proteins (vegetables, fruits, lean poultry with rice, eggs, porridge, cottage cheese, lean fish), you can drink coffee;
Take a cold shower to invigorate;
Find fun and positive music for your work rhythm;

Set of exercises

You can do more than you think. Remember an example that everyone knows. A man who in his life could not jump further than 2 meters, at running from the tiger, he jumped over a ditch 7 meters long. And when it seems to you that you have no strength left and you won’t be able to do another 10 push-ups, then remember about the ferocious predator from the jungle.

Mahatma Gandhi: Strength does not depend on physical ability, but on an unbending will.

The first thing we do in any class, including at home, is warm up. After fully warming up the body and preparing for work, we begin the training program for all muscle groups.

Lunges

Lunges will make your buttocks nice and strong. Easily performed at home.

Target muscle: quadriceps

Muscles involved: gluteal, calf, thigh

Starting position: stand straight, palms facing inward.

Inhale and take a wide step forward with your left foot. It is important to keep your body upright and your back perfectly straight.
We step at such a distance that the left thigh and right shin are perpendicular to the floor.
We exhale and return to the starting position. Perform each leg 15 times in three approaches.

There are no easy ways to train. We try and do all three approaches even for the first time. It is important that the comfort and tranquility of your home, the close presence of a sofa and a refrigerator, do not distract you from work. Concentrate and get visible The result is already after two weeks of training.

Plank

The purpose of the plank is to create a strong corset from all the muscles of the abdomen, lower back and trapezius.

Muscles involved: brachialis, trapezius, thoracolumbar

Starting position: lie down on the floor, stretch your body and lean on your forearms and toes.

The angle between the shoulder and forearm should be strictly 90 degrees. Feet together, looking at the floor.
You will feel the tension in your gluteal and abdominal muscles.
You need to hold this position for as long as possible.
Repeat this exercise 5 times with a break. If necessary, increase the number of repetitions.

The plank will help strengthen and work out many areas. Its important advantage is the minimal load on the joints.

Pushups

Home exercises should definitely include push-ups. They are extremely useful for working out almost all arm muscles.

Muscles involved in the work: brachialis,

Starting position: we take a lying position, arms slightly wider than shoulders, palms at the same level as shoulders.

Inhale and bend your arms until your chest touches the floor.
The body must be straight.
We exhale and return to the lying position. Repeat 3 approaches 15 times.

Real, effective push-ups involve your chest touching the floor. If it’s difficult, then do 3 sets of 10 times.

Springs

An excellent exercise, easy to do at home, for developing and tightening your calves. But remember, do springs need to be carefully, listening to the body. The chance of injury when working with calves is greater than when working with other parts of the body.

Muscles involved: soleus, gluteal

Starting position: stand straight.

We begin to slowly rise on our toes, lifting our heels off the floor as high as possible.
We stay in this position for a couple of seconds and slowly lower our heels, but not completely. So the load will be a little higher, and the exercise will be a little more effective.
We rise again. Repeat 30 times. Over time, you can double or triple the number of repetitions.

Wall Squats

A home workout program can also be surprising. The wall is a great exercise machine, with which you can perform a huge number of exercises, but we will focus on squats. They will take the load off your back, will strengthen your legs and help you form good posture. Be careful, this puts a lot of stress on your knees, if you have any problems with them, avoid doing these squats.

Muscles involved: quadriceps, femoris

Starting position: lean your entire back and the back of your head close to the wall, arms at your sides, legs slightly wider than shoulders, the distance from the wall to your feet is about 50 cm. Non-slippery shoes are a prerequisite.

We take a deep breath and as we exhale, drawing in our stomach, we begin to lower ourselves down.
You should lower yourself so low that your thighs and thigh muscles are parallel to the floor. It's like you're sitting on a chair.
Spend as much time as you can in this position. Repeat no more than 5 times. Over time we increase the load.

And this is just the beginning

The training program turns out to be excellent: having completed all 5 exercises with the wall and floor, we used more than 10 muscle groups. Home exercises are incredibly varied. When you gain experience, you should take a closer look at exercises against the wall: upside down push-ups, or various static stands against the wall. It doesn’t matter what conditions you are in, whether you have dumbbells or exercise machines.

Everything is in your hands... And also in your quadriceps, triceps and other muscles. In a healthy body healthy mind!

Many people believe that if there are no exercise machines at hand, then there is no need to exercise. In fact, you can train with your own weight - this is an ideal option for a home workout program. Of course, gaining muscle mass without dumbbells and barbells and exercise machines is not an easy task. But you can keep your muscles toned or lose some extra pounds at home, if you want!

There are enough exercises to work with your own weight. And if you have an assistant, you can even diversify the exercises and increase the load.

If you travel or simply do not have any equipment that could be used in training, at least purchase an expander. It will easily fit into any bag.

Who do we recommend this training program for? Of course, not for experienced athletes! We recommend it for beginners - boys, girls, women, men. For everyone who does not have the opportunity to go to the gym, but has a desire to start training.

What result can you expect? Everything will depend on your perseverance and regularity of training. Even if you just do push-ups every day, in six months you can reach 100 push-ups in 1 approach. This is serious endurance and muscle strength from push-ups alone. The program is a set of exercises for the whole body.
For those looking to lose weight, this is a great way to burn extra calories. And thanks to strength training, your metabolism will spin up faster than from simple cardio training (for example, on an exercise bike).

Now we will list the exercises that are used in our home workout program(link "Download" below). We tried to choose the simplest, safest and most effective exercises possible. All of them can be done at home, but some require additional equipment. What did you want?

Pushups
This is a great upper body workout. It allows you to work the pectoral muscles, triceps, anterior deltoids and many stabilizer muscles. The proposed program focuses on increasing the number of repetitions, after which you will increase the load. For example, you can wear a backpack filled with water bottles. This will be an excellent weight for push-ups.
Let's say your limit is 12 push-ups in 1 set. In this case, there is no need to add weight. Work on increasing the number of push-ups. Then, when you can do 20 push-ups, you will add weight so that you only have enough strength to do 12 push-ups.

Push-ups between chairs
A good exercise to develop and strengthen the triceps. Typically, no equipment is required for this exercise. You can place 2 bedside tables or chairs next to each other and do push-ups on them. But don't forget about your safety. Furniture is not as stable as exercise equipment.

Incline push-ups
These are regular push-ups, but your feet are on a bench, chair, sofa, etc. This allows you to focus the load on training the upper chest.

Pull-ups
This is one of the best exercises for training the latissimus dorsi and arm muscles. You can do pull-ups on a wall bars or on a removable horizontal bar in the doorway. If you can do more than 12 pull-ups, use additional weights.

Reverse grip pull-ups
In this case, most of the load is transferred to the biceps. You can even train your biceps with your own weight!

Hyperextension
This exercise helps strengthen your lower back, buttocks, and hamstrings. It can be performed lying on the edge of the bed. The body hangs at waist level. Someone needs to hold your feet to prevent you from falling to the floor.

Squats
It is better to do deep squats with your own weight. You can use dumbbells or a heavy backpack as additional weight. During deep squats, the quadriceps and buttock muscles work.

Lunges
A good exercise for training your legs. You can pick up dumbbells or other weights and thereby increase the load.

Single leg squats
This exercise is effective without additional weight, because you lift your entire body weight on one leg. For balance, you can hold on to something with your hand.

Calf raises
It is better to perform alternately on one leg. Thus, the load will be 2 times greater and you will pump up your calves better. You can pick up any weight.

Bend forward on straight legs
An excellent exercise that works the entire body, especially the back of the thighs and buttocks. As a weight, you can use a canister or bottle filled with water.

Press standing or sitting
You will need dumbbells, or any heavy thing that can be held in one hand.

Lying crunches
An excellent exercise for working the upper abdominal muscles.

Lying leg raise
Exercise for the “lower” abs.

Program

It is a PDF document (764 kb) with tables of exercises by day (Mon, Wed, Fri). The number of approaches and repetitions + recommendations are indicated. For those who may not know some of the exercises, we have inserted photos on separate pages.

Greetings to all lovers of a healthy lifestyle and sports!

Once again, I continue to introduce you to sets of exercises, both for the gym and for home. Today is a home set of exercises for men. If you are not yet familiar with the complexes, go to the training program section on. If you want individual training, don't hesitate to write.

A set of exercises at home for men

Today I will offer a complex for men at home, if you visit the gym and have not yet decided on the complex, dear men, check out this one for weight loss. The home exercises below are suitable for men who also want to lose excess weight and improve the shape of their body. The main objectives of this training plan are to burn fat, develop strength endurance and thoroughly work out muscle groups. Before we begin, let's look at what you need to have to complete this complex. These are dumbbells, preferably collapsible weighing up to 30 kg (with your average strength training), a collapsible barbell and a horizontal bar. Someone may be missing one element, so you can replace the barbell with dumbbells. Of course, the best option would be to have all three.

The program consists of exercises that must be performed in trisets, i.e. three exercises go one after another without interruption. I agree, it’s quite difficult, but quite acceptable for the average man. There is no need to chase the scales, there will be plenty of load as it is, the main thing is the technique of execution. The break between trisets should not exceed 2-3 minutes.

The highlight of this complex is the load on three muscle groups. Each workout you will work three different body parts. There will be a total of 9 exercises per day and each triset will work the three main muscles of your body. That is, throughout the entire workout you will alternate three muscle groups, so by the end of the complex they will be so full that you will immediately feel the effect of the exercises of the presented complex. At the same time, an intense triset load will speed up the fat burning process.

For some exercises we need stools as a bench. Push-up exercise, for deep effectiveness, it is better to place your feet or hands on a stand. Pull-ups can be made more difficult by adding additional weight.

On the contrary, for each exercise the approximate number of repetitions and approaches will be indicated. How many sets you want to perform, 3 or 4, is up to you, the main thing is the result. To begin with, you can perform 3 approaches. As always, the basis of this complex is basic exercises. The intensity is very decent. Therefore, you will need to do good pull-ups and push-ups. Hence, the average time to perform this complex for men at home is 1.30 (30 minutes for each triset), but not less than 1 hour. I remind you that there should be no rest inside the triset.

You can allow a reduction in weight in the last approaches. After all, our goal is to lose weight, so weight loss is allowed, but the number of repetitions is not.

home set of muscle exercises for men

First training. (Abs + chest + back)

1 . Hanging leg raises - 3x4 (sets) - 10x18 (repetitions)

Wide grip push-ups - 3x4-10x20

Wide grip chest pull-3x4-8x15

2 .Twisting lying on the floor-3X4-10X18

Lying dumbbell flyes-3X4-10X15

Bent-over barbell row-3X4-10x15

3. Seated leg raises-3x4-10x18

Pullover lying down with dumbbells-3Х4-10Х15

Bent-over dumbbell row-3X4-10X15

We've finished our first workout, how do you feel? We'll rest for a day and move on to the second training session. I'm waiting for your comments.

Now let's look at the load on our muscles during training.

You can find out the load on all muscle groups in this.

Second training session. (legs + buttocks + back + shoulders)

1. Squat with a barbell on the shoulders-3X4-8X12

Bent-overs with a barbell on the shoulders-3X4-10X15

Standing barbell press from the chest-3X4-8X15

2. Lunges with a barbell-3X4-10X15

Standing overhead barbell press-3x4-10x15

Dumbbell swings to the sides - 3x4-10x15

3. Side lunges-3x4-10x15

Broach with barbell standing-3x4-10x15

Shrugs (trapeze) with a standing barbell - 3x4-10x15

So the second training session has come to an end, how are you feeling? I hope the muscles are well loaded. Now is a day of rest.

The load on our muscles during the second workout

Third training. (abs + biceps + triceps)

1. Hanging leg raises-3X4-10X18

Reverse grip chest pull-3x4-8x15

Push-ups from the bench from behind - 3X4-8X15

2. Twisting lying on the floor-3X4-10X18

Standing barbell curl-3x4-10x15

French press with dumbbells standing-3x4-10x15

3. Seated leg raises-3x4-10x18

Arm curl with hammer dumbbells -3x4-10x15

French bench press with a barbell-3X4-10X15

I deliberately did not indicate weights since each person has an individual physical condition, so try to choose the weight yourself. To do this, try going through the complex with experimental weights and only then determine your working weight. But keep in mind the trisets here, so you don’t need to take heavy weights.

home workout complex for men

You complete it within 2-3 months, then you can move on to another one. If you want to create your own, but don’t know what exercises to include in it. Write in the comments, I will create a set of exercises for you personally. Yes, I almost forgot, don’t forget to follow your diet, because training is only 40% of success, the rest is proper nutrition. I can also help with your diet. Pay attention to the choice of sports supplements, it will come in handy. Best regards, Sergei

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Exercising at home is an opportunity to lose weight and build muscle at a convenient time. To conduct effective training, you need to decide on the choice of sports equipment and training program.

There are various training methods that men can do on their own, “pumping up” muscles and getting rid of excess weight at home. Each sports program (athletics, bodybuilding or peripheral training), developing the muscles of the whole body, solves its own specific goals and requires certain sports equipment. The simplest and most affordable sports equipment with a wide range of applications are dumbbells. In addition to dumbbells, for exercising at home, it is advisable to have a sports rack.

For home workouts, two types of dumbbells are available – cast and type-set. Cast apparatuses are light weight dumbbells, ranging from 1 to 12 kg. Stacked dumbbells, which are more expensive but allow you to change the load, are mainly available from 8 to 24 kg - this is the most popular weight range for men training at home. Dumbbells should be purchased in pairs; when moving to “advanced” sets of exercises, it is advisable to have several pairs of dumbbells of different weights - this will allow you to move from one exercise to another without resetting the weight.

Before planning a complex for training at home and selecting the weight of the equipment for exercises for the main muscle groups, you need to consider the following recommendations:

a low number of repetitions when performing an approach (3 – 5) allows you to develop strength and muscle mass;
an average number of repetitions (6 – 8) makes it possible to increase muscle volume and their relief;
a high number of repetitions (9 – 12) is work on relief and endurance.

The number of repetitions for the thigh muscles ranges from 10 to 15, and the press, forearms and calves (depending on fitness) are performed from 15 to 50 times in each approach.

A sports rack is a special bench with a metal frame and a durable but soft base. The use of such a support during training at home allows you to perform a full range of movements when performing exercises while lying down and sitting. You can buy a bench at a sporting goods store or have it made at your nearest workshop. If necessary, at home the stand can be replaced with a coffee table on reliable legs.

The training program for men, carried out at home, is an ascent from simple implementation to a complex version, from light weight to heavy equipment. There are standards that allow you to check physical indicators. Thus, a normally developed man should perform a one-arm biceps curl with a weight that is equal to 20% of his own body weight, and a bench press with a weight of 75%. Compliance with the standard requires good preparation, which can be achieved at home by regularly performing the next set of exercises.

Push ups

The proposed training program for men who want to train at home consists of two complexes, replacing each other every other day according to the type: 1,2,1,2, etc. Such a program makes it possible not only to work out all muscle groups, but also not to let them opportunities to get used to monotonous workloads. The weight of the dumbbells should be selected in such a way that the last repetitions are given with noticeable effort.

Warm-up

Before performing the complexes, you need to do a warm-up. A warm-up program will warm up your muscles and speed up your heart rate, preparing it for exercise.

Performing folds and raises of arms in front of you. Perform 6 – 8 times.
Swing your arms forward and backward in a circular motion. Perform 6 – 8 times.
Circular movements of the body. Performed 6–8 times in each direction.

Complex No. 1 for muscle growth

The complex is designed to develop strength and muscle volume and is performed at a slow pace with increased weight of the equipment. The complex is performed in three approaches, 6–8 times for the main muscle groups, 10–12 for the legs and 30 times for the abdominal muscles.

Performing arm curls with dumbbells to the shoulders. The exercise is performed standing, the hold is performed “from yourself”.

Exercise: Dumbbell Curl

Performing triceps presses (“French press”) while lying down. In the starting position, the arms are bent at the elbows, the dumbbells are held “away from you” near the head.

Performing a French bench press

Straight wide bench press in a prone position.

Standing bent over arms with dumbbells to the sides.

Performing simultaneous rows of dumbbells to the belt.

Dumbbell chest press. The exercise is performed while sitting.

Performing squats with dumbbells on your shoulders.

Squats with dumbbells on shoulders

Squats with implements held behind your back.

Performing body lifts while sitting with the legs secured, the dumbbell placed on the shoulders.

Leg raises while lying on your back. The projectile is placed between the feet.

Lying leg raises: abdominal exercise

Bend the body forward while standing, the dumbbell is located on the shoulders.

Bent-overs with a barbell on your shoulders

Complex No. 2 for weight normalization

This complex for men, aimed at increasing muscle definition and losing weight, is performed with a lower weight at an average pace. The complex is performed in three approaches of 8–10 times for the main muscle groups, 13–15 for the legs and 30 for the abdominal muscles.

Bend your arms toward your shoulders while simultaneously turning your wrist outward. Starting position – standing, arms freely lowered, dumbbell held at the hip “along the seam”.

Dumbbell biceps curl

Performing a “French press” while lying down. In this variation of the triceps press, the palm is facing toward you.

“Butterfly” - spreading shells in front of you while lying down.

Lifting hands with dumbbells while lying down

Lifting the apparatus to the sides and up while sitting in a bent position, resting your chest on your hips.

Performing dumbbell rows with one arm while standing at a low angle. The second hand is on the support.

Perform seated shoulder presses with both hands at the same time.

Squats with implements held on the shoulders.

Squats with a weight held between the legs.

Squats deadlift with dumbbell in hands

Lying body raises, the apparatus is held on the chest.

Chest Raises with Dumbbells

Pulling your knees to your chest while sitting. The dumbbell is placed between the feet.

Performing body lifts. The exercise is performed lying on a support, face down with your legs secured. The dumbbell is held in front of the chest.

Performing a body lift

Completing the workout

Walking while restoring breathing.

The program of such training for home will be completed over the course of one and a half to two months. Then, additions and changes are made to the exercises to diversify the training.

Contrary to popular belief, training at home can also be very useful and effective. They are suitable for those people who do not plan to gain a lot of muscle, but just want to pump up.

Home bodyweight workouts for men

Many people are sure that they can build muscles only with the help of sports equipment. At the same time, using your own weight can be no less effective. This requires a proper home workout program for men. But you must understand that in this case you will not be able to gain a lot of muscle mass. But keeping yourself in good shape will be ideal. It also makes sense to exercise with your own weight for beginner athletes who do not yet have muscles.

Bodyweight training is also perfect for girls. However, if you are an experienced athlete, but are on a business trip, you can stay in shape with a home weight training program for men. The presented set of exercises is aimed at developing all the muscles of the body. It will help you not only maintain muscle tone, but also burn fat, which is very important for girls.

Push ups. This movement allows you to actively develop the muscles of the upper body. When performing it, the triceps, chest muscles, and stabilizers are involved in the work. And also the anterior deltas. First you need to increase the number of repetitions, and then you will have to find an opportunity to use weights. Let's say a backpack with a load can help you with this.
Push-ups between chairs. The movement allows you to strengthen your triceps and there is no need to use special sports equipment for this. Just place two chairs (bedside tables) next to each other and perform the movement. It is important to choose items that are as durable as possible.
Incline push-ups. The movement is performed similarly to classic push-ups, but the legs must be placed on an elevated platform. As a result, the main load will fall on the chest muscles.
Pull-ups. An excellent movement that allows you to effectively work out the latissimus dorsi muscles. When you can perform 12 repetitions, you should start using weights.
Pull-ups, reverse grip. The technique is similar to the previous exercise, but you need to use a reverse grip with your palms facing you. The movement helps develop the biceps.
Hyperextension. With this movement you will be able to strengthen the muscles of the lower back, buttocks, and thighs. To perform it, special exercise equipment is used, but at home you can use a bed. The frame should hang over the edge of the bed at waist level and you will need a helper to hold your feet and prevent you from falling.
Squats. If you work with your own weight, then you should go as low as possible. The quadriceps and buttock muscles are actively involved in the movement.
Lunges. An excellent exercise for the leg muscles. To make it more difficult, use dumbbells.
Calf raises. Develops the calf muscles and to make it more difficult you should use dumbbells or another type of weights.

#1 weight training program for men

If you decide to train at home, then you must adhere to the same bodybuilding principles that are used in the gym. First of all, you need a home workout program for men, which you need to follow in the future. We will look at an example of such a program below. At home, if you have sports equipment (you should have dumbbells, or even better, an additional barbell), you can train almost as effectively as in the gym.

Of course, it will take time for you to see the results of your workouts, but training in the gym cannot bring instant results. Beginning athletes should work on all muscle groups in each session for several months. Then you need to divide the body into several groups, which should be trained on a separate day. Let's look at an example of a home workout program for men.
Day 1 of the training - pumps up the muscles of the arms, back and chest

Push-ups - perform 2 sets, each with 10 to 12 repetitions.
Push-ups between supports - perform 4 sets each, of which there will be from 15 to 18 repetitions.
One-arm push-ups - perform 3 sets each, with 8 to 12 repetitions.
Push-ups, wide arms - perform 3 sets, each of which will have from 8 to 12 repetitions.
Push-ups, narrow hand position - perform 2 sets, each of which will have from 6 to 10 repetitions.

Day 2 of training - leg muscles are pumped

Squats - Perform 4 sets, each with 10 to 12 repetitions.
Lunges - perform 3 sets, each of which will have from 10 to 12 repetitions.
Standing calf raises - perform 3 sets, each with 15 to 20 repetitions.

3rd day of training - abdominal muscles are pumped

Lying leg raises - perform 4 sets, each of which will have 20 repetitions.
Lifting the body in a lying position - perform 4 sets, each of which will have from 20 to 30 repetitions.

Training program No. 2 with weights for men

As an example, we will give another complex that can be effective not only for beginner athletes.

1st day of training

On this day we work on the biceps. Select the weight of the dumbbells so that you can perform the specified number of sets and repetitions. At the same time, the last repetitions should be difficult for you.

Bicep Curls - Perform 5 to 7 sets, each with 20 to 25 reps.
“Hammers” - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.

2nd day of training

This is a day to work on the chest muscles and we will actively work on all three sections of this group. All movements must be performed at a slow pace.

Push-ups - perform 5 to 7 sets, each with 15 to 35 repetitions.
Incline push-ups - perform 3 to 5 sets, each with 15 to 30 repetitions.
Bench push-ups - perform 3 to 5 sets, each with 15 to 30 repetitions.

3rd day of training

After the first two training days, you need to rest for 24 hours. The third training day is devoted to working on the muscles of the shoulder girdle or deltoids. Thanks to the use of three exercises, you can effectively work out all sections of the deltas.

Seated Dumbbell Press - Perform 5 to 6 sets of 20 to 25 reps each.
Dumbbell lateral raises - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.
Dumbbell front raises - perform 3 to 5 sets, each with 15 to 25 repetitions.

4th day of training

Now you have to work on your back muscles and the main movement will be pull-ups.

Pull-ups - perform 5 to 8 sets to failure.
Incline Dumbbell Rows - Perform 3 to 5 sets of 15 to 20 reps each.
Shrugs - perform 4 to 7 sets, each with 20 to 25 repetitions.

5th day of training

Again, after two days of training, we give the body a day of rest and begin to develop the triceps.

Push-ups, narrow hand position - perform from 5 to 7 sets, each of which will have from 15 to 25 repetitions.
Reverse bench push-ups - Perform 4 to 5 sets, each with 20 to 50 repetitions.
Overhead arm extensions with dumbbells - perform 3 to 5 sets, each with 15 to 20 repetitions.

6th day of training

This is the final day of the training program, aimed at developing leg muscles. After this, you rest for a day, and the program is repeated from the beginning.

Weighted Squats - Perform 5 to 6 sets of 20 to 25 reps each.
Dumbbell rows, legs straight - perform 4 to 5 sets, each with 15 to 20 repetitions.

For more information about training at home for men, see here: