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Home Workout Program

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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25 views2 pages

Home Workout Program

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
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HOME WORKOUT (NO EQUIPEMENTS)

PUSH 1

Push ups 5x20


https://www.youtube.com/watch?v=NFUdkYRbh30&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=13&t=0s

Pike push ups 4x10


https://www.youtube.com/watch?v=eAT3fMErDw0&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=12&t=0s

Lateral raises 5x20


https://www.youtube.com/watch?v=QYOfgaWR7Qs&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=6&t=0s

Decline push ups 4x10


https://www.youtube.com/watch?v=22QEwsVilRo&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=11&t=0s

Incline push ups 4x10


https://www.youtube.com/watch?v=262sFzKz1rE&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=10&t=0s

Low cross over 4x20


https://www.youtube.com/watch?v=p7iIMOoFVnQ&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=9&t=0s

Dips 3xmax
https://www.youtube.com/watch?v=My4arf66_ns&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=8&t=0s

EASY VERSION :
https://www.youtube.com/watch?v=Df7T3ffB3Jg&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=7&t=0s

PULL

Pulls ups 5x10


https://www.youtube.com/watch?v=Lrr2JK0m0tQ&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=3&t=0s

Rowing. 5x15
https://www.youtube.com/watch?v=67MtQQLN75I&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=20&t=0s

Back pulls 5x20


https://www.youtube.com/watch?v=G_U89TJA9Hg&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=19&t
=0s

Deadlift 4x12
https://www.youtube.com/watch?v=GSB6KW0vcMw&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=21&t=0s

Rear delts 5x25


https://www.youtube.com/watch?v=uS79OPj40aI&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=5&t=0s
Arms
Biceps curls + dips (alternative) 5x15 +5x10
https://www.youtube.com/watch?v=d3Efvh5k9CE&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=14&t=0s
https://www.youtube.com/watch?v=My4arf66_ns&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=8&t=0s

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


https://www.youtube.com/watch?v=SaxoDKj_PCM&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=15&t=0s
https://www.youtube.com/watch?v=LWYCH4K7RYs&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=18&t=0s

Reverse curls + triceps extension 5x15 +5x12


https://www.youtube.com/watch?v=H1aBq71jZv8&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=16&t=0s
https://www.youtube.com/watch?v=7vV8a8W0p9E&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=17&t=0s

PUSH 2
Lateral raises 5x20
https://www.youtube.com/watch?v=QYOfgaWR7Qs&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=6&t=0s

Military press 5x15


https://www.youtube.com/watch?v=6WbF19se8J4&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=4&t=0s

Front raises 5x20


https://www.youtube.com/watch?v=eXlzP3LG7IE&feature=youtu.be

Pike push ups 4x10


https://www.youtube.com/watch?v=eAT3fMErDw0&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=12&t=0s

Rear delts 5x25


https://www.youtube.com/watch?v=uS79OPj40aI&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=5&t=0s

LEGS
Squats 5x20
https://www.youtube.com/watch?v=2gD2umkQHZI&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=22&t=0s
Lunges 4x30 (15each leg)
https://www.youtube.com/watch?v=2rtidSJu5UA&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=23&t=0s

Deadlift 4x10
https://www.youtube.com/watch?v=GSB6KW0vcMw&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=21&t=0s

Good morning 4x15


https://www.youtube.com/watch?v=BzVtT2KqAL4&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=24&t=0s

Front squats 5x15


https://www.youtube.com/watch?v=_oR-q-r_MZs&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=26&t=0s

Kick backs 4x15


https://www.youtube.com/watch?v=QIMA-ed7ImI&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=25&t=0s

Quads extension 4x15


https://www.youtube.com/watch?v=pD_7NtZUnqI&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=2&t=0s

Glutes bridges 4xmax


https://www.youtube.com/watch?v=RcnDTo_8Op8&list=PLtTR819FukR8rjBzUfv_2R7qULbcaPEny&index=27&t=0s

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