HONOUR FITNESS
HONOUR FITNESS WORKOUTS
Include our recommended workouts in your plan to ensure maximum progress in strength, hypertrophy, and toning. For detailed guidance on workout structure, meal plans, and expert tips, check out the Honour Fitness Book!
Click through the best leg excercises.
A compound lift that targets glutes, hamstrings, and lower back—ideal for building lower-body power and total leg strength. Variations: Romanian, sumo, trap bar, stiff-leg. Hypertrophy: 3–4 sets of 8–10 reps Strength: 4–6 sets of 3–5 reps Body Recomp: 3 sets of 8 reps Toning: 2–3 sets of 12–15 reps (lighter weight, focus on form)
Unilateral movement improving leg strength, balance, and muscle symmetry, especially for glutes and quads. Variations: Walking, reverse, side, and deficit lunges. Hypertrophy: 3–4 sets of 10–12 reps per leg Strength: 4 sets of 6–8 reps per leg Body Recomp: 3 sets of 10 reps per leg Toning: 2–3 sets of 15+ reps per leg (light/moderate load)
Click through the best leg excercises.
LEGS
Build hypertrophy and strength in glutes, quads, hamstrings, and calves with targeted exercises, boosting muscle growth and lower-body performance.
Click through the best chest excercises.
A key compound movement for building overall chest mass, primarily targeting the middle portion of the pectorals. Also engages triceps and shoulders. Variations: Flat dumbbell bench press, machine chest press. Hypertrophy: 4 sets of 8–12 reps Strength: 5–6 sets of 3–6 reps Body Recomp: 3–4 sets of 8–10 reps Toning: 3 sets of 12–15 reps (lighter weight, controlled tempo)
An isolation movement perfect for chest shaping and definition. Stretches and contracts the pecs throughout the full range of motion. Variations: Low-to-high flys, high-to-low flys, seated cable flys (machine), dumbbells. Hypertrophy: 3–4 sets of 12–15 reps Strength: 3 sets of 8–10 reps (slow, heavy) Body Recomp: 3 sets of 10–12 reps Toning: 3–4 sets of 15–20 reps (light weight, long squeeze)
Click through the best chest excercises.
CHEST
Build a solid, sculpted chest with dynamic workouts, increasing strength, endurance, and muscular definition. Click through our most effective excercises.
Click through the best abt excercises.
An isometric core exercise that builds deep abdominal strength and stability across the entire trunk. Essential for overall core endurance. Variations: Weighted plank, side plank, plank on stability ball, plank with reach. Hypertrophy: 3–4 sets of 30–60 sec holds with added resistance Strength: 4–5 sets of 20–40 sec holds with heavy resistance or advanced variations Body Recomp: 3 sets of 45–60 sec holds (bodyweight) Toning: 3–4 sets of 60+ sec holds (bodyweight, slow breathing control)
A rotational ab exercise targeting the obliques and core stability. Great for shaping the waist and building core definition. Variations: Weighted twists, medicine ball twists, decline bench twists. Hypertrophy: 3–4 sets of 20 reps (10 per side, with weight) Strength: 3 sets of 16 reps (heavy med ball or plate) Body Recomp: 3 sets of 20 reps (moderate pace, light weight) Toning: 3–4 sets of 30+ reps (fast, light weight or bodyweight)
Click through the best abt excercises.
ABS
Sculpt a strong core with focused ab workouts, improving stability, posture, and overall athletic performance with precise, effective exercises.
Click through the best shoulder exercises.
Targets the rear delts, traps, and rotator cuff muscles—great for shoulder health, posture, and balanced shoulder development. Variations: Rope face pulls (cable), face pulls with bands, machine rear delt pulls. Hypertrophy: 3–4 sets of 12–15 reps (moderate weight, full range) Strength: 4 sets of 8–10 reps (heavier cable tension, slower tempo) Body Recomp: 3 sets of 12 reps Toning: 3–4 sets of 15–20 reps (light weight, high squeeze)
A compound movement working all three deltoid heads (mainly front and middle), essential for overall shoulder size and strength. Variations: Dumbbell shoulder press, machine overhead press, Arnold press, Military press. Hypertrophy: 4 sets of 8–12 reps Strength: 5 sets of 4–6 reps (heavier dumbbells or machine load) Body Recomp: 3–4 sets of 8–10 reps Toning: 3 sets of 12–15+ reps (light/moderate weight, full range)
Click through the best shoulder exercises.
SHOULDERS
Here are the best excercises to develop powerful, well-rounded shoulders with targeted exercises. Enhance your strength, mobility, and upper-body aesthetics.
Click through the best back exercises.
A bodyweight compound movement that builds width and strength in the lats, upper back, and biceps. Fundamental for vertical pulling strength. Variations: Assisted pull-ups (machine or bands), weighted pull-ups, neutral-grip. Hypertrophy: 3–4 sets of 8–12 reps (weighted if needed) Strength: 4–5 sets of 4–6 reps (weighted) Body Recomp: 3 sets of 8–10 reps Toning: 3–4 sets of 10–15+ reps (bodyweight or assisted)
A full-body lift that strongly activates the posterior chain—especially the glutes, hamstrings, spinal erectors, and upper back. Key for strength and mass. Variations: Trap bar deadlift, Romanian deadlift, sumo deadlift. Hypertrophy: 3–4 sets of 8–10 reps Strength: 4–6 sets of 3–5 reps (heavy load, full rest) Body Recomp: 3 sets of 6–8 reps Toning: 2–3 sets of 12+ reps (lighter load, perfect form)
Click through the best back exercises.
BACK
Strengthen and define your back with the best Honour recommended exercises. These hypertrophy, strength and definition focused exercises will ensure results
Click through the best armt exercises.
An isolation movement that targets the long head of the triceps, contributing to overall size and shape. Variations: Dumbbell, cable, or rope overhead extensions (seated or standing). Hypertrophy: 3–4 sets of 10–12 reps Strength: 3 sets of 6–8 reps (heavy, strict form) Body Recomp: 3 sets of 10 reps Toning: 3–4 sets of 15–20 reps (lighter weight, full stretch)
An isolation movement that targets the short head of the biceps and prevents cheating, increasing peak contraction. Variations: EZ bar preacher curl, dumbbell preacher curl, machine preacher curl. Hypertrophy: 3–4 sets of 10–12 reps Strength: 3–4 sets of 6–8 reps (slow eccentric, heavy) Body Recomp: 3 sets of 10 reps Toning: 3–4 sets of 15–20 reps (moderate/light weight)
Click through the best armt exercises.
ARMS
Build strength, size and definition with targeted arm workouts, focusing on biceps, triceps, and forearms for balanced muscle growth.
Honour Fitness cardio
Here are the Honour Fitness recommended forms of cardio for burning calories and improving overall health. Whether you're aiming for fat loss, endurance, or general fitness, these workouts will help you achieve your goals efficiently. Click through to explore each option and start building your personalized plan for a stronger, healthier you.
Best Cardio Workouts
Benefits: Boosts cardiovascular health, improves endurance, strengthens legs, and burns fat efficiently. Great for heart health and mood elevation. Drawbacks: High impact on joints (knees/ankles), risk of overuse injuries. Calories Burned: ~600–900 kcal/hour (depends on pace and terrain)
Benefits: High-calorie burn, improves coordination, builds calves and endurance, portable and efficient. Drawbacks: High impact, not ideal for those with joint issues or poor technique. Calories Burned: ~500–1000 kcal/hour (intensity-dependent)
Best Cardio Workouts
For expert guidance on exercise routines, workout ratings, schedule planning, and in-depth performance analysis, become an Honour Fitness member today. Gain access to exclusive content, tailored fitness insights, and pro-level strategies to optimize your training. Join now and take your fitness journey to the next level!