10 home workouts for 30 plus working men for quick muscle gain

   Push-Ups:  Focuses on the chest, triceps, shoulders, and core. Start in a plank position, lower your body until your chest

 Squats:  Targets quads, hamstrings, glutes, and core. Stand with feet shoulder-width apart, lower your body a

 Plank:  Strengthens the core, shoulders, and back. Hold a plank position, maintaining a straight line from head to heels.                   

 Dumbbell Rows:  Works the back, shoulders, and biceps. With a dumbbell in one hand, bend over at the waist                        

 Lunges:  Engages quads, hamstrings, and glutes. Step forward with one leg and lower your body until both knees               

 Squat Jumps: Perform a squat, then explode upwards into a jump, landing softly and immediately

 Shoulder Press:  Targets shoulders and triceps. Using dumbbells, press the weights overhead until your arms are                       

 Deadlifts:  Focuses on hamstrings, glutes, and lower back. Using dumbbells, stand with feet hip-width apar

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