Naomi Nazario

Strong forearms are the key to grip strength

You can choose whether you want to squat or bench press

Both quality and quantity should be your focus

Keeping most of your weight on one leg will add even more challenge to your workout

It packs a metabolic bunch like you won't believe

From rows to curls, your arms will be on fire by the time you're done

But that doesn't mean it's not intense

You won't need a single piece of equipment

Blast your abs and arms with this pushup ladder from trainer Andy Speer

If you're looking for a way to change up your bench press, here you go

All you need is one set of dumbbells and 10 minutes

Get your muscles primed and your blood flowing