For fitness purposes we can roughly divide the body into three sections: the lower body (legs), the core (abs), and upper ...

Lie flat on a bench with your feet planted firmly on the floor. Unrack the barbell and lower it under control until it touches your chest. Keep your elbows at a 45-degree angle, then press back up ...

What it does: The dumbbell bench press is a compound exercise that builds strength and size in your pectoral (chest) muscles.

This is a challenging calisthenics/run workout with active rest in the form of pushups. Do this as a fast 100-meter run (near ...

It’s no secret there are tons of killer workouts out thereto help you crush your goals (check out the WH workout database if you don't believe me!). But if you’re craving a total-body workout that ...

Building a strong, wide back isn’t just about cranking out rows and curls. A well-structured pull day should cover all major functions of the lats, traps, rhomboids, rear delts, and biceps—while ...

A complete 5-day dumbbell training plan designed by a U.S. fitness expert to help you gain muscle, burn fat, and transform ...

Use our trainer-designed routine for six weeks to see gains in full-body size and strength. There are endless ways guys structure their workouts. Some go with the classic bro split—arms one day, legs ...

There are tons of ways to strengthen your upper body by using all sorts of dumbbells and kettlebells and bands. We know this already. So I'm here to tell you to set those aside and forget about that ...