Everyone’s looking for great muscle that no shirt will fit your body. However, looking big is not enough when your belly looks bigger than your chest.

So, why don’t try some routines that will help you increase your body mass and get rid of that filthy fat that makes you look funny? Try these fantastic routines.

Squat and Overhead Press

This workout helps you get your quadriceps, legs and butt bigger while helping your shoulders, abs, and hamstrings work a little.

It is fairly simple; you just need to stand with your feet at shoulder-width and with your elbows slightly bent, grabbing a barbell in your hands with enough weight to add some tension to the exercise.

Then, you will lean back as if you were doing a squat, maintaining the barbell in front of you. Get down until your legs form a 90-degree angle and come back up again.

You can do up to 5 sets of 15 repetitions each. Remember to rest at least 30 seconds but not more than 1 minute between sets.

Dumbbell Row with Leg-Up

This exercise is fantastic for your back and shoulders, but you will also be training your abs a little plus your quads and butt.

You need to grab a dumbbell in one of your hands, make sure that the dumbbell is big enough to put resistance on your arm. You will lean your upper body forward until your back feels almost parallel to the floor while lifting up the opposite leg of the hand you have the dumbbell until it matches your back level – forming a sort of T figure with your body.

At this starting position, you need to bend the elbow where you are grabbing the dumbbell and push it up towards your back until the dumbbell matches your shoulder level. You will hold the dumbbell in that position for 2 or 3 seconds and come back again.

It is recommended to do at least 3 sets of 15 to 20 repetitions each. But for better results, add at least 30 reps per set.

Bicep Curls with Step-Up

This exercise is perfect for your quadriceps, thighs, hamstrings, a bit for your butt and most importantly, your biceps.

This is one of the simplest exercises you can do to lose weight and get bigger muscles. It consists of doing a step-up, putting one of your feet in a step or a sturdy object above your knees while grabbing two dumbbells or weight in your hands, big enough to put some tension when you do a bicep curl.

To start, you just need to finish the step-up, going up with all your body while doing some curl ups with your hands until the weights touch your shoulder. Then go back to starting position and repeat.

You can do this exercise for 3 sets of 20 repetitions. We recommend 4 sets with big weights and 15 reps.


You may think that planks are not strength training, but when you use a weight belt, you can add some tension that will help you burn some fat and strengthen your abs, shoulders, and back.

To do it, you just need to lie on the floor facing down, put your both arms with your forearms touching the floor, both legs touching each other and your belly and hips a little raised.

You can stay in that position for 1 to 2 minutes at least. If you want to add some movement, you can raise your hips until your body forms a V form, then come back again and repeat for at least 1 or 2 minutes straight.

Mixed Lunges

This exercise simply consists of putting your feet at shoulder-width position and grabbing your hips with both hands. To start the action, you just need to make a big step diagonally with one of your legs and then go down until your front leg makes a 90-degree angle, parallel to the floor. Then, you come back up again and repeat.

However, to add some mixing movements, you can do backward lunges. This will help you increase tension and work out your muscles better.

The Superman

This exercise helps train your back and butt more efficiently. You just simply need to lie face down to the floor as if you were doing a plank, maintaining your legs straightened backward and your upper body straight.

To start the exercise, you need to pull one of your arms up and the opposite leg up. Maintain the position for five seconds and change arms and legs. For better results, grab a dumbbell in your hand to do some shoulder too.

It is recommended to do at least 3 sets of 15 reps, but if you add more repetitions and sets, you will be working out more efficiently, adding the benefit of the plank.

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