Choosing the Variables for Your Goals

Before you jump into learning the exercises that will help you accomplish your goals of getting ripped, you’ll want to understand how the right variables will play a huge role in your success.

Acute variables are simply the numbers involved with exercises. Here are a few examples:

• How many sets should you do?
• How many repetitions should each set have?
• How long should you rest for in between sets?

Knowing these numbers BEFORE you begin exercising will kick start your progress, allowing you to see the results you want in less time.

Let’s jump right into it with how many exercises you should perform for each muscle group.

Number of Exercises:

When exercising on a given day, you should be performing 1 to 3 exercises per major muscle group. (1) Here is a list of the major muscle groups:

• Quadriceps
• Hamstrings
• Chest
• Back
• Shoulders

The other muscle groups mentioned in this guide are secondary. They are smaller and require less attention than the largest muscles on the body. It’s best to perform one exercise for each smaller muscle group. (1)

• Triceps
• Biceps
• Forearms
• Calves
• Abdominals
• Obliques

Number of Sets:

To activate the highest level of muscle building and fat burning, you’ll want to perform 2 to 4 sets for each exercise that you select. (1)

For example:

• Chest: Bench Press: 3 sets
• Back: Pull-ups: 2 sets

Number of Repetitions:

A study by the American College of Sports Medicine demonstrated that those just starting out with working out respond best when using the 8 to 12 repetition range. (2) For example:

• Chest: Bench Press: 3 sets x 8 to 12 repetitions for each set
• Back: Pull-ups: 2 x 8-12

Seconds of Active Lifting:

Your tempo is extremely important to trigger the right amount of muscular hypertrophy and fat burning. It is recommended that you perform each repetition with the following tempo pattern:

• Take 4 seconds to lift the weight (concentric phase)
• Take a 1 second pause at the top of the movement (isometric phase)
• Take 2 seconds to lower the weight (eccentric phase) (1) For example:
• Chest: Bench Press: 3 sets x 8 to 12 repetitions for each set
• Pressing the barbell up: Count 4 seconds
• Pause at the top: Count 1 second
• Lowering the barbell down: Count 3 seconds
• Go immediately into the lifting portion of the exercise (4 seconds)

Chest

1. Push-up

• This classic chest exercise starts with getting into the starting position by placing your hands flat on the floor. Your hands must be directly below your shoulders.
• Stretch out your legs behind you. Your toes and the balls of your feet will be touching the
• Brace your core as you push yourself up into the starting
• Before lowering yourself, make sure to keep your back straight by tightening your abdominal
• Bending at the elbows, slowly lower your chest towards the ground. Do so until your chest is just above the ground. You will feel a stretch across your chest. Your arms will be bent at 90
• Pause for a moment before pressing yourself up. Focus the tension at the chest and slowly straighten your

2. Dive Bombers

• Place your hands flat on the floor. Make sure they are shoulder width
• Keeping your back flat, not arched, fully extend your legs behind you. You will be in a regular push up
• Now, spread your feet slightly wider than your shoulder width. Shift your arms and legs so that your toes and hands are touching the
• Keep your arms extended as you move your hips up towards the sky. Your butt will be in the air and you will be looking between your feet. Think of it like this: Your body will look like an upside down “V”. This is the starting
• Bend your elbows. As you do, move forward with your chest. Your body will arc forward and your hips move towards the
• Once your body is parallel with the floor, continue moving forward and arch
• Straighten your arms and push your upper body up towards the sky. Raise your head and chest. Look above
• As you inhale, reverse the movement back to the starting

Here’s a video demonstration:

3. Flat Bench Dumbbell Fly

• Pick up a pair of dumbbells. Maintain a steady grip as you sit on a flat bench. Slowly lower yourself while keeping the dumbbells at chest
• Brace your core and, with control, push the dumbbells directly above your chest. Turn the dumbbells so that they face one
• Bend your elbow slightly. Now, open up your chest and feel the contraction as you slowly lower the dumbbells to the sides. Each dumbbell will follow the arcing motion to the side of your
• When the dumbbells are parallel with the ground, pause, and return to the starting position.

Here’s a video demonstration:

Note:  This exercise can be performed at home with an inexpensive ($10 at Walmart) exercise ball and a water bottle or similarly weighted object.

And here’s an example of a dumbbell fly without a bench.

Back

2. Superman

   • Bring yourself to a lying position on a comfortable surface. Make sure you are lying face
   • Extend your arms in front of you. Your legs will be straight behind
   • Focusing the contraction in your lower back, squeeze the muscle. At the same time, lift your chest, arms and legs off the floor. Again, the primary muscle doing this will be your lower back. Reach as high as you can. Lift your feet as high as you
   • Hold this pose for at least two
   • Slowly return to the starting position but do not allow your arms and legs to rest on the
   • Repeat for the recommended number of

Here’s a video demonstration:

• Bent Over Row

  • You can perform this exercise with dumbbells or a can of soup.
  • Pick up the dumbbells or barbell. Position the dumbbells or barbell in front of you. Both will be horizontal to your
  • Stand with your feet at shoulder width apart. Slightly bend your
  • Now, bend forward at your waist. Push your hips back and keep your knees bent. Bend over with a flat back until your upper body is parallel with the floor. This is the starting
  • Maintaining this position throughout, lift the dumbbells or barbell up towards your midline.
  • Your elbows will stay tight and close to your
  • Squeeze your back muscles then slowly release the weight straight down to the starting
    

    Here’s a video demonstration:

Quadriceps

1. Body-weight Squat

• Pause then slowly begin to rise and return to the start position. Once you reach the top, keep the knees bent. Move directly into your next repetition.
• Lower yourself until your thighs reach parallel with the ground. Your back must be straight and your core should be engaged.
• Continue to bend your knees while simultaneously pushing your hips back and towards the ground. Imagine as if you are sitting down in a chair.
• Brace your core, bend your knees slightly, and make sure your back is straight. This is the starting position.
• It’s most popular to put your arms behind your head but you can also cross your arms at your chest.
• Stand straight and place your feet at shoulder width. Be sure to point your toes slightly
  

  Here’s a video demonstration:

2.  Single Leg Squats

Note: If you are a beginner, it is advised to use a chair for support. Stand tall and brace your core. Bring your feet closer than shoulder

• Slowly, raise your left foot from the floor then extend it in front of you. The foot should be hovering above the ground.
• You may want to extend your hands in front of you for balance. This is the starting position.
• Focusing all of the tension on your right leg, slowly lower your body down. First, bend your right knee then lower your hips.
• Imagine that you are sitting backward into a chair.
• Once your right thigh is parallel, or almost parallel, to the floor, pause then return to the starting position.

Here’s a video demonstration:

Hamstrings

1. Lunges

   • Focus tension in your core to ensure you are standing straight. Position your feet shoulder width apart.
   • Keep your shoulders back as you maintain a straight back and upright upper body posture.
   • Step forward with your right leg. Simultaneously, drop the left knee towards the ground.
   • You will bend your right knee but do not allow it to go past your toes. Focus the tension in your right leg. Do not let your left knee touch the ground.
   • Pause then slowly kick off the ground to return to the starting position.
   • Complete all the repetitions for that set and then switch legs.
   • You can also alternate between legs for each rep.

Here’s a video demonstration:

• Bridge

  • Lie down on a comfortable surface like an exercise mat. Bend your knees and keep your feet flat on the floor. Make sure that your lower back is pressed into the ground.
  • Position your hands on the ground next to you with the palm down. You will use your hands for balance.
  • Brace your core and focus tension in the glutes and hamstrings as you raise your hips off the floor. Slowly, push your pelvis up and forward. Remember that feet stay flat on the ground.
  • Once your back, hips and quadriceps are in a straight line stop the movement. Pause then slowly lower yourself back towards the ground. Do not let your glutes rest on the ground. Instead go right into your next rep.

Here’s a video demonstration:

• Romanian Deadlifts

  • Begin by selecting a pair of dumbbells. Once you secure your grip, stand tall with a braced core.
  • Maintaining a flat back and tight core, bend at the knees slightly while you simultaneously push your hips back.
  • Keep your arms straight and the dumbbells close to the body.
  • Make sure your upper body remains flat as you bend over. You will feel tension in the back of your legs. This is how you know you’re activating the hamstrings.
  • Once your upper body is parallel to the ground, pause and slowly return to the starting position.

Here’s a video demonstration:

Shoulders

1. Lateral Raise

• Note: You do not need weights to perform this exercise. Holding soup cans or water bottles can be more than enough weight.
• Grab a soup can, water bottle, or small dumbbell in each hand. Stand straight with a flat back. Make sure that your feet are shoulder width apart.
• Extend your arms by your side. Your palms will face your body. Put a slight bend in the elbows. This is the starting position.
• Maintaining a braced core, lift the dumbbells upward and out to your sides. Do this slowly and maintain a slight bend in the elbows.
• Once your arms are parallel with the floor, pause, and slowly release to the starting position.

Here’s a video demonstration:

• Seated Bent Over Raise

  • This exercise is similar to the lateral raise. The difference is that you will be sitting down and targeting the back of your shoulders.
  • Sit yourself on a bench, holding a soup can, water bottle, or small dumbbell in each hand. Extend your arms down at your sides.
  • Bend at the hips while bracing your core and keeping a flat back. Maintain this position throughout the exercise.
  • Slightly bend your elbows and begin the movement by bring your arms up and back in an arcing motion.
  • Once your arms are parallel with the floor, pause and slowly return to the starting position.

Here’s a video demonstration:

• Overhead Press

  • Select a pair of dumbbells and secure a firm overhand grip. Stand with your feet in a shoulder-width stance.
  • Tighten your core and straighten your back. Slightly bend at the knees.
  • Bring the dumbbells up in a curling motion and stop once they reach shoulder height.
  • With your palms facing forward and your arms at a 90 degree angle, slowly begin to push the dumbbells above your head.
  • Focus the tension in your shoulders as you push up. Extend the arms but do not lock out your elbows.
  • Pause and slowly lower the dumbbells to shoulder level before beginning again.
    

    Here’s a video demonstration:

Triceps

1. Chair/Bench Dip

   • Place two chairs or flat benches opposite of one another. The distance between them should be enough that you can comfortably hold yourself up on one chair or bench and extend your legs across to the other.
   • Step in between the chairs or benches. Sit on one chair/bench and face the other. Place your hands on the chair/bench with an overhand grip. Make sure your hands are tight at your sides.
   • Extend your legs in front of you and on to the second chair/bench. The heels of your feet will be supporting your weight. This is the starting position.
   • With a straight back, slowly lower yourself down between the chairs/benches. Bend your elbows and lower your hips.
   • Once your elbows form a 90 degree angle, pause then return to the starting position.
   • Do not lock out your elbows. Keep a slight bend at all times.

Here’s a video demonstration:

• Tricep / Diamond Push-ups

  • Place your hands flat on the floor. Your hands must be directly below your shoulders.
  • Stretch out your legs behind you. Your toes and the balls of your feet will be touching the floor.
  • Brace your core as you push yourself up into the starting position.
  • You are currently in the traditional push-up position. Before lowering yourself, you will do two things to target the triceps muscles:
  • First, make sure to keep your back straight by tightening your abdominal muscles.
  • Second, bring your hands together below your chest.
  • Connect your index fingers and the tips of your thumbs. The shape in between your hands will resemble a diamond.
  • Make sure that your elbows and wrists form a straight line from your chest to the floor.
  • Now lower yourself towards the ground by bending your elbows and focusing all of the tension in your triceps (upper arms).
  • Stop once your chest hovers above the top of your hands. Return to the starting position but make sure to keep a slight bend in your elbows at all times.
    

    Here’s a video demonstration:

3. Overhead Extension

   • You can choose to do this standing or by sitting on a bench with a section for back support.
   • Select a pair of dumbbells and secure a firm grip in each hand.
   • Bracing your core first, curl the dumbbells up towards the shoulders. Now push the dumbbells above your head. Bring the dumbbells together so that your palms are facing one another.
   • Keep your upper arms locked in place. All of the movement will come from moving your forearms.
   • Lower the dumbbells behind your head. When your forearms come parallel with the ground, you’ll feel a contraction in your triceps muscles. Pause here then slowly return to the starting position.
   • Do not lock out your elbows. Keep a slight bend and move directly into the next repetition.

Here’s a video demonstration:

Biceps

1. Narrow Grip Chin-up

   • Place yourself beneath a pull-up bar. Reach up and grasp it. Instead of taking an overhand grip as you would with a pull-up, you will take an underhand grip. This is where your palms will face you. Your hand placement will be closer than shoulder width.
   • Before pulling yourself up, make sure there is a slight bend in your elbows.
   • Brace your core and slowly pull your body up, focusing the tension in your bicep muscles.
   • When your chest reaches your forearms, pause and slowly lower your body down. Again, keep a slight bend in the elbow at all times.
     Note:  This exercise can be performed with a cheap at home pull up bar, you can find one for as little as $18 on Amazon.

2. Barbell Curl

• You can use an Olympic barbell or EZ Curl bar for this exercise.  You can pick one up cheap at Walmart for about $26.
• Stand up straight and brace your core while holding a barbell. Leave your arms extended in front of you. Do not lock your elbows.
• Take an underhand grip and make sure that your hands are shoulder width apart.
• Keep your elbows tight to your sides and your upper arms in place. Now curl the barbell forward and up. The contraction will be in your biceps while the forearms will move the weight up and down.
• Once the bar is near shoulder level, pause and slowly release towards the starting position.
• Do not lock out your elbows. Instead, move immediately into the next rep.

Forearms

1. Wrist Curl

   • You can perform this exercise either by standing, sitting on a chair/bench, or by propping your forearm on a bench with your hand hanging off the opposite end.
   • Take hold of a soup can, water bottle, or small dumbbell. Make sure that you have an underhand grip. Your hands will be shoulder width apart.
   • Slowly curl up towards the front of your body using your wrist only. Leave your arms fully extended with the elbow slightly bent. It is only the wrist that will be moving.
   • Once you will feel a contraction in your forearms, slowly lower your hand to the starting position but do not release the tension.

Here’s a video demonstration:

2. Barbell Reverse Curls

   • You can perform this exercise by standing up or using a preacher curl bench.
   • Secure a firm overhand grip on an Olympic barbell or an EZ Curl bar.
   • Fully extend your arms with your feet shoulder width apart. Brace your core throughout the entire movement. This is the starting position.
   • Keep your upper arms in place and your back straight. Using only your forearms, curl the weight up towards your shoulders.
   • Once the barbell reaches near shoulder level, pause and slowly lower the barbell to the starting position.
   • Do not allow your elbows to lock out. Instead, move right into the next rep.
     Note:  This exercise can be performed at home with the EZ curl bar I mentioned above.

Here’s a video demonstration:

Calves

1. Bodyweight Calf Raises

   • Stand up straight and brace your core.
   • Ideally, you will keep your hands at your sides but feel free to hold on to a wall or chair if you have poor balance.
   • Place your feet at shoulder width and point toes forward.
   • Focus the tension in your calf muscles as you slowly raise yourself up from the balls of your feet and toes.
   • Squeeze at the top of the exercise and slowly lower yourself. Do not allow your feet to completely touch the ground again. Instead, go immediately into your next repetition.
     

     Here’s a video demonstration:

2. Calf Jumps

   • Stand up straight and brace your core.
   • Ideally, you will keep your hands at your sides but feel free to hold on to a wall or chair if you have poor balance.
   • Place your feet at shoulder width and point toes forward.
   • Put a slight bend in your knees and focus the tension in the calves as you forcefully press off the ground with the balls of both feet.
   • Jump into the air and as you come back down, make sure you land softly by keeping a slight bend in the knees.
   • Do not dip into a squat on the way back down. This exercise is for your calves. As soon as you land, check your balance and begin again.

Here’s a video demonstration:

Abdominals

1. Crunch

   • Find a comfortable surface such as a carpet or gym mat. Lie down on your back. Place your feet flat on the ground and bend your knees.
   • You can choose to place your hands behind your head, crossed on your chest, or at your sides.
   • Make sure your lower back is flat on the ground as you engage your core.
   • Beginning with the shoulders, allow your abdominals to pull your upper body up and forward. You are NOT lifting yourself all the way up to your knees (see: Sit- Up).
   • The focus point is your upper abdominals. Rise up until you feel a strong contraction then pause and slowly lower back down. Do not touch the ground with your shoulders. Instead, move directly into the next rep.

2. Sit Up

• Find a comfortable surface such as a carpet or gym mat. Lie down on your back. Place your feet flat on the ground and bend your knees.
• You can choose to place your hands behind your head, crossed on your chest, or at your sides.
• Engage your abs and beginning with the shoulders, allow your abdominals to pull your upper body up and forward.
• Bring your upper body to your upper thighs. Pause and slowly lower yourself back to the starting position. Do not allow yourself to touch the ground. Instead, move directly into the next rep.

3. Vacuum

   • Find a comfortable surface such as a carpet or gym mat. Lie down on your back. Place your feet flat on the ground and bend your knees.
   • Place your hands at your sides.
   • Inhale deeply through your nose and count to five seconds.
   • Immediately, forcefully exhale through your mouth. As you do, pull your belly button in and down toward your spine.
   • Continue forcefully exhaling while you contract your abdominals. Do this for as long as you possibly can.

Here’s a video demonstration:

Obliques

1. Side Plank Dip

   • Find a comfortable surface to lie on such as an exercise mat or carpet. Lay on your right side.
   • Make sure that you have extended your legs straight out. Have one leg resting on top of the other.
   • Place your left arm along the top of your body.
   • Place your right arm down in front of you on the floor. Rest your weight on your right elbow. Your right elbow and right shoulder should be aligned. Push yourself up by straightening your hips with the rest of your body. You should be elevated by your right elbow. The rest of your body in a straight line down to your feet.
   • Brace your core and relax your shoulders. Now slowly lower yourself from the hips. Drop the hips but do not allow them to touch the ground.
   • Come back up to the starting position, pause and lower yourself again.

Here’s a video demonstration:

2. Twists

   • Sit on a comfortable surface such as a carpet or an exercise mat. Extend your legs in front of you and make sure that your upper body is upright with your back straight.
   • Cross your ankles, raising them off the floor slightly. You will feel a contraction in your lower abdominals and hips. Now, bend your knees and bring them up, slightly towards you.
   • From the core, lean yourself back slightly. This will counter balance the weight distribution. Make sure your core is tight and your back is braced. Make a fist and hold it out in front of you. This is the starting position.
   • Slowly, turn yourself to the left, letting your closed fist guide you. Contract your core and go in the opposite direction. Try to touch the ground with your closed fist, if you can.
   • Keep repeating the movement, going from side to side.

Here’s a video demonstration:

3. Weighted Side Bends

   • Grab a dumbbell with your left hand. Your palm will face your body. Stand straight up with your feet at shoulder width apart.
   • You can place your right hand across your chest or on your waist with the palm facing in.
   • Brace your core. This is the starting position.
   • Bend over to the left side from your hips. Bring the weight down to about your knee then pause and go in the opposite direction.
   • Do not allow yourself to rest. Go from one side to the other, feeling the contraction in the sides of your core.
   • When you have finished with the left side, switch hands and perform again on the right side.

Here’s a video demonstration:

NOTE:  This exercise can be performed AT HOME with a water bottle or similarly weighted object.