When doing your legs workout it’s essential to keep in mind that you’re actually working out the biggest muscle mass in your body. Legs are the biggest muscle group and therefore they require some special attention.

There are “bodybuilders” out there who don’t like to work out their legs. They spend their time on the upper body and do “something” for the legs once in a while. Those people either don’t get far anyway or end up with a pathetic caricature V-shape. A masculine fitness shape is a strong X-shape not a V-shape.

A real bodytweaker loves legs workouts. They consume a lot of energy (since it’s a big muscle mass) and therefore make you suffer much more than other workouts. If you’re looking for a real bodytweaking-kick, do your legs workouts on mondays early in the morning. There’s no better way to start a week and it’ll actually influence your whole week. You’ll feel energized and strong, able to face any difficulty.

You’ll need following things:

• A big cup of coffee. That’ll help you a lot to wake up 6AM and to get “into it”.
• A pair of adjustable dumbbells. 110lbs (~50kgs) is the minimal necessary weight. You may need to get bigger plates if it’s not enough for you.
• A pair of old gloves. If you don’t use gloves in other workouts, now may be a good idea to use them, since we’re dealing with big weights.
• A bodytweaker’s “lets suffer even more”-mindset
• 30-40 minutes of your time

Dumbbell Full Squats

Here we’re working our quadriceps, but also hamstrings, calves and glutes (the whole package). It’s important to get your butt down to the ground. It’s impossible to do that if you’re holding the dumbbells down. You have got to rest them on your shoulders. This way you can handle more weight and get deeper. Read this for additional info.

Notice that the legs open up a little when you sit down. That helps you to concentrate the effort on your muscles and save the knees. 3-4 sets of 15-20+ reps.

Dumbbell Deadlifts

In this exercise it’s essential to keep your legs stiff. You work mainly your lower back and your hamstrings. It may be a good idea to do your back workout on the next day so you give your back a one week rest afterwards. Focus on doing this exercise correctly. It can be pretty dangerous. It’s better to do more reps with less weight, but having total control over it, than busting your back on the first set.

3-4 sets of 20+ reps

Dumbbell Lunges

You’re working the whole package here: quadriceps, glutes, calves and hamstrings. You may want to take less weight than in other exercises and focus on doing it correctly. It may feel a little bit tricky for a beginner. Whatever you do, do never let your kness travel far past your toes in the down position. That’s just perfect to hurt your knee for a very, very long time.

3-4 sets of 15-20 reps.

There are many other exercises, but these basic three are enough to work on your leg muscles. And they schouldn’t take you more than 30-45 minutes. You may try other exercises, too, whenever you get more time. I’ll post some more exercises later.

Note: Legs is the favourite workout of a bodytweaker
Cost: 0$ to start the best week of your life

Biceps isn’t the biggest muscle nor the most important one. Nevertheless when it comes to showing off your “talent” most people seem to judge your physique first of all by the size of your biceps. Biceps will also help you to intimidate your friends while wearing shirts without sleeves in summer. Nothing gives more an impression of greatness than a mad-looking face and a pair of huge “guns” on your upper arms.

As a bodytweaker you’ve got a huge ammount of different exercises you can do for your biceps. For most of them you only need your dumbbells and you’ll probably never need a dumbbell of more than 50lbs for your biceps. So here’s what you need:

• A bench-like structure. I use a plastic box for that. Or a simple chair.
• Two adjustable dumbbells. My favourite weight for biceps is 35lbs on each dumbbell. Then you go adding more in each set if you feel like it.
• Maybe a pair of old gloves. You don’t need it though if you don’t mind busting your hands and if you actually enjoy the feel of metal on your skin.
• A bodytweaker’s let’s-suffer mindset.
• At least 30 minutes of your time

Dumbbell Bicep Curl

In this one we do simple curls, but with two hands at a time. It does feel like holding a bar, but is more flexible and isolates the movment better than the bar curls in my opinion. If you do it correctly no secondary muscles should get affected. You do 3-4 sets of 15-20 reps each. With ~2 minutes of rest between each set.

Cross Body Hammer Curls

This is an alternate movement, since for obvious reasons you can’t do cross-body movements with both arms at a time. You hold your dumbbells like a hammer and move it up and down in a diagonal movement. Usually you’d take less weight than in previous exercise. 3-4sets 15-20 reps.

Hammer Curls

This is usually an alternate movement, too, although you could also do both movements at a time. This is pretty much the same movement as above but without the cross-body part.

Concentration Curls

You should sit down on your “bench” or chair for this exercise and spread your legs slightly until you reach a v like shape. You lean a bit forward, let your elbow rest on your thigh and let the dumbbell hang (My “bench” doesn’t allow my dumbbell to hang down completely so I actually never reach a relaxed point during the exercise. The muscle is always working. See photo). The other hand rests on your other thigh. Then you do the obvious movement without moving anything else but your arm. Concentrate on using your biceps only, reaching the max. muscle contraction. Same sets/reps as before.

There are more biceps exercises out there a bodytweaker could use. You shouldn’t need more than 30-40 minutes for the exercises explained above. As a bodytweaker you should explore other exercises, too. I’ll post more of them soon.

Note: A real bodytweaker doesn’t have a license for his guns and they look far more dangerous than firearms
Cost: 0$ for the guns

Hello fellow Bodytweakers!

Today we’ll go through a bodytweaker’s basic home chest workout. Now, you’re welcome to suggest new exercises, since there are a few others you can use. What you need is:

• A bench-like structure. I use two plastic boxes for that.
• Two adjustable dumbbells. For chest beginners you’ll need at least 50 lbs (approx. 20 kg) per dumbbell.
• Maybe a pair of old gloves. You don’t need it though if you don’t mind busting your hands and if you actually enjoy the feel of metal on your skin.
• A bodytweaker’s let’s-suffer mindset.
• At least 30 minutes of your time

Dumbbell Bench Press

This one works mainly your chest but has also some influence on your triceps and shoulders. Doing it correctly isolates chest almost completely though. Adjust the weight you need and do: 3-4 sets of 15-25+ repetitions each. There’s no fixed amount, do whatever you feel like and whatever your timetable allows you to do. The min. ammount is 2 sets of at least 12 repetitions each. You have to rest a minute or two between each set.

Dumbbell Flyes

As the first exercise this one works your chest but has also has some influence on your triceps and shoulders. You can also do inclined dumbbell flyes if you manage to simulate an inclined bench.

Dumbbell Pullovers

You have to be careful since this exercise, although it mainly targets your pectorals, still has a very strong effect on your triceps. You may feel it the next day. Therefore it’s good idea to have a triceps workout a day before or a day after the chest workout, so your triceps muscles can regenerate during the rest of the week. 2-3 sets of 15-20 repetitions is enough.

Push-ups

It’s a good idea to go for a set of push-ups after your chest workout. The idea here is to strain your muscles until you can’t feel them anymore. If you did a nice chest workout by this point you probably won’t be able to do more than 20 push-ups, since your mucles will be probably tired enough already. You should always do a push-ups superset after each chest workout.

Push-ups don’t only train your pecs, but also a number of other muscles like shoulders and even abs. I like to “warmup” for the day in the early morning with a 30-reps-set of push-ups.

In the photo below, since I didn’t have much space and didn’t want to be too close to the camera, you can see my butt a little bit too high in the second picture. Be aware that it’s exactly how you’re not supposed to do it. Your body should be rigid.

Chest workout with these simple exercises shouldn’t take more than 30 (or maybe 40) minutes. There are many other variations of these exercises you can use to give your muscles a “surprise” every week. Change in your workout routine will help you to build muscles more quickly. So keep experimenting, I’ll provide more exercises at a later date.

Note: A real bodytweaker keeps his butt down when doing push-ups
Cost: 0$Â