Recommended muscle building at home involves total body workout targeting the entire body; chest, back, shoulders, arms, legs and abs. One should note that people with co-existing injuries, illnesses or other condition, a doctor should be consulted beforehand to avoid further aggravation of the condition.
A barbell, dumbbells of various weights, an exercise ball, a weight bench, and an exercise mat.
Few examples of workouts to try at home:
Before starting, do a warm-up session of 5 minutes of light cardio. For beginners, start with no weight for 1 set of 14 -16 reps and upgrade to 2-3 sets of 10-12 reps with enough weights as you progress
1. Bench press (chest)
Lie on a bench, step or floor, and hold a medium-heavy barbell straight up over your chest. Bend your elbows and lower the weight until elbows are at 90 degrees. Press back up and repeat.
2. Lateral raise (shoulders)
Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.
3. Barbell row (back)
Hold a medium-heavy barbell and tip forward to 45 degrees, keeping your back flat. Squeeze back to pull the weight in towards the belly. Lower and repeat.
4. Back extension (lower back)
Lie face down and squeeze the lower back to lift your chest a few inches off the floor. Lower and repeat.
5. Hammer Curls (Biceps)
Holding medium-heavy dumbbells, perform hammer curls with your palms facing each other. For added intensity, stand on one leg for a balance challenge, switching legs with each set.
6. Kickbacks (Triceps)
Bend forward, keeping back flat and abs in, and hold light-medium weights, elbows bent. Straighten the elbows to engage the triceps. Lower and repeat.
7. Deadlifts (Glutes, hamstrings and back)
Stand with feet hip-width apart, and hold weights in front of your thighs. Tip from the hips and lower weights towards the floor, keeipng your back flat and shoulders back. Return to start and repeat.
8. Static lunge (quads, hamstrings, glutes)
Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe. Lift back up and repeat before switching sides.
9. Squats (quads, hamstring, glutes)
Place a medium-heavy barbell on the upper back/shoulders or hold dumbbells in either hand. Bend the knees and lower into a squat, knees behind the toes. Push back to start and repeat.
10. Bicycle (abs)
Lie on the floor and bring the
knees into the chest. Straighten the right leg as you twist the body, bringing the right elbow towards the left knee. Repeat on the other side in a cycling motion.