Build visible muscle at home in just 30 days with these 7 equipment-free exercises. Complete workout plan with proper form, sets, reps and nutrition tips included.

Grab a pair of dumbbells and a weight bench or step to elevate your feet. Place a hand on each dumbbell, then lift your feet ...

Grasp your bar with an overhand grip, hands wider than shoulder width-apart. Hang from the bar. Pull your shoulders blades ...

“When your chest muscles are weak, it can lead to a hunched back. Strengthening your chest with the butterfly exercise can help pull your shoulders back and improve your posture. So, if you are ...

Prioritize protein, it is essential for muscle repair and growth. Aim to have 1 gram of protein per 1 pound of body weight.

This compound exercise mostly targets your chest muscles, but also crushes the triceps ... pulling the slack out of the bar. As you pull the weight up, keep the bar close into the body.

The press-up is the Swiss Army Knife of training. It is a multi-purpose, highly efficient exercise that works the upper body ...

Stand with feet shoulder-width apart, knees slightly bent, and hinge at the hips, keeping your back straight. With palms ...

Because the second ‘pull’ day theoretically involves completely different, often agnostic muscle ... could be ‘chest day’, so you incorporate two or three big chest exercises (flat bench ...