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No-Equipment Home Workout Plan

This document provides a home workout routine with no equipment that includes exercises for push, pull, arms, legs and abdominal muscles. It lists each exercise along with number of sets and reps and links to YouTube videos demonstrating proper form.

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deadkhalil
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© All Rights Reserved
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28 views2 pages

No-Equipment Home Workout Plan

This document provides a home workout routine with no equipment that includes exercises for push, pull, arms, legs and abdominal muscles. It lists each exercise along with number of sets and reps and links to YouTube videos demonstrating proper form.

Uploaded by

deadkhalil
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

HOME WORKOUT (NO EQUIPEMENTS)

PUSH 1

Push ups 5x20


[Link]

Pike push ups 4x10


[Link]

Lateral raises 5x20


[Link]

Decline push ups 4x10


[Link]

Incline push ups 4x10


[Link]

Low cross over 4x20


[Link]

Dips 3xmax
[Link]

EASY VERSION :
[Link]

PULL

Pulls ups 5x10


[Link]

Rowing. 5x15
[Link]

Back pulls 5x20


[Link]
=0s

Deadlift 4x12
[Link]

Rear delts 5x25


[Link]
Arms
Biceps curls + dips (alternative) 5x15 +5x10
[Link]
[Link]

Hammer curls + diamond push ups 5x15 +5 x max


[Link]
[Link]

Reverse curls + triceps extension 5x15 +5x12


[Link]
[Link]

PUSH 2
Lateral raises 5x20
[Link]

Military press 5x15


[Link]

Front raises 5x20


[Link]

Pike push ups 4x10


[Link]

Rear delts 5x25


[Link]

LEGS
Squats 5x20
[Link]
Lunges 4x30 (15each leg)
[Link]

Deadlift 4x10
[Link]

Good morning 4x15


[Link]

Front squats 5x15


[Link]

Kick backs 4x15


[Link]

Quads extension 4x15


[Link]

Glutes bridges 4xmax


[Link]

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