Workouts
Workouts (23)
Evidence-based programs for the body parts most users edit.
- Workouts · 8 min read
Outer Chest Exercises: 5 Best Moves for a Wider Chest
The best outer chest exercises for a wider-looking chest: wide-grip presses, deep flies, dips and more, with sets, reps and a simple weekly plan.
Read article → - Workouts · 8 min read
Best Inner Chest Exercises: 5 Moves for a Fuller Chest
The best inner chest exercises for a fuller chest line: cable crossovers, squeeze presses and more, with sets, reps and an honest look at what works.
Read article → - Workouts · 8 min read
Long Head Bicep Exercises: 5 Best Moves for a Higher Peak
The best long head bicep exercises for a higher peak: incline curls, Bayesian curls, drag curls and more, with sets, reps and a simple weekly plan.
Read article → - Workouts · 8 min read
Best Long Head Tricep Exercises: 5 Moves for Bigger Arms
The best long head tricep exercises for bigger arms: overhead extensions, incline skull crushers and more, with sets, reps and a simple weekly plan.
Read article → - Workouts · 8 min read
Oblique Exercises: 5 Best Moves for a Defined Waist
The best oblique exercises for a defined waist: side planks, Pallof presses, woodchops and more, with sets, reps and a simple twice-a-week plan.
Read article → - Workouts · 8 min read
Trap Exercises: 5 Best Moves for a Thicker Upper Back
The best trap exercises for upper, middle and lower traps: shrugs, carries, rows and Y-raises, with sets, reps, starting weights and a simple weekly plan.
Read article → - Workouts · 8 min read
Side Delt Exercises: 5 Best Moves for Wider Shoulders
The best side delt exercises for wider shoulders: lateral raise variations, upright rows and more, with sets, reps, starting weights and a simple weekly plan.
Read article → - Workouts · 8 min read
Lower Chest Exercises: 5 Best Moves for a Fuller Chest
The best lower chest exercises for beginners: dips, decline presses and cable flies, with sets, reps, starting weights and a simple twice-a-week plan.
Read article → - Workouts · 8 min read
Lat Exercises: 6 Best Moves for a Wider Back
The best lat exercises for a wider back: pull-ups, pulldowns, rows and pullovers, with sets, reps, starting weights and a simple twice-a-week plan.
Read article → - Workouts · 8 min read
Lower Ab Exercises: 5 Best Moves for a Flatter Lower Belly
The best lower ab exercises for beginners: five moves from reverse crunches to hanging leg raises, with sets, reps, form fixes and a simple weekly plan.
Read article → - Workouts · 7 min read
Forearm Workout: 5 Exercises for Bigger, Stronger Forearms
A forearm workout for beginners: five exercises with dumbbells and a bar, plus sets, reps, starting weights and a 12-week plan for thicker, stronger forearms.
Read article → - Workouts · 8 min read
Rear Delt Exercises: 5 Best Moves for Rounder Shoulders
The best rear delt exercises for beginners: five moves with dumbbells, cables and bands, plus sets, reps, starting weights and a simple weekly plan.
Read article → - Workouts · 8 min read
Dumbbell Back Workout: Build a Wider, Thicker Back at Home
A dumbbell back workout for beginners: five exercises for your lats, mid back and lower back, with sets, reps, starting weights and a simple 12-week plan.
Read article → - Workouts · 7 min read
Chest Dumbbell Workout: Build Your Pecs With Two Dumbbells
A chest dumbbell workout for beginners: five exercises, sets, reps, starting weights and a 12-week plan to build fuller pecs with just dumbbells and a bench.
Read article → - Workouts · 8 min read
Dumbbell Leg Workout: Bigger Legs With Just Two Dumbbells
A dumbbell leg workout for quads, hamstrings, glutes and calves: five exercises, sets, reps, starting weights and a 12-week plan you can run anywhere.
Read article → - Workouts · 7 min read
Shoulder Workout for Beginners: Rounder, Wider Delts
A shoulder workout for beginners: four exercises for front, side and rear delts, the sets, reps and starting weights, and a simple 12-week plan.
Read article → - Workouts · 7 min read
Tricep Workout for Beginners: Fill Out the Back of Your Arms
A tricep workout for beginners: four exercises, the sets, reps and starting weights, and a 12-week plan that makes your whole upper arm look bigger.
Read article → - Workouts · 7 min read
Bicep Workout for Beginners: Bigger Arms in 12 Weeks
A bicep workout for beginners: four curls, the sets, reps and weights to start with, and a simple 12-week plan that adds real size to your arms.
Read article → - Workouts · 7 min read
V-Taper Workout for Beginners: Wider Lats, Narrower Waist
A V-taper workout for beginners: the pull-ups, rows and lateral raises that widen your back and shoulders, plus sets, reps and a simple 12-week plan.
Read article → - Workouts · 7 min read
Upper Chest Workout for Beginners: Fill Out the Top of Your Pecs
An upper chest workout for beginners: four exercises, the incline angle, sets, reps and a 12-week plan that fills out the top of your pecs.
Read article → - Workouts · 3 min read
Glute Workout for Shape, Not Just Size
A glute program that prioritizes shape and lift over raw size. Less hip thrust, more variety.
Read article → - Workouts · 3 min read
Home Workout for Visible Arms in 12 Weeks
No-equipment and minimal-equipment workouts for noticeable arm growth in 12 weeks. The photo is downstream.
Read article → - Workouts · 3 min read
The Real Ab Workout for the Photo You Want
A concise, evidence-based ab workout - including the part most people skip. The photo follows the program.
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