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Sunday, April 13, 2014

Bodyweight Home Workout Routines





Home Workout Routines


Exercise # 1 – Bulgarian plyometric split squats* 4 sets x 20 reps (each side)
*muscles worked – glutes, quads, hamstrings, calfs, core

Exercise # 2 – Inverted row* 4 sets x 20 reps (if you cant complete 20 reps, do as many as you can do)
*muscles worked – back, biceps, posterior deltoids, trapezius

Exercise # 3 – Plyometric push-ups* 4 sets x failure (if you cannot do this exercise, perform regular push – ups)
*muscles worked – chest, triceps, anterior deltoids

Exercise # 4 – Shoulder press* 4 sets x 10 – 15 reps (if you cannot do your full body weight, perform the assisted shoulder press as shown)
*muscles worked – deltoids, triceps, core

Exercise # 5 – Manual triceps extensions* 4 sets x 15 reps
       SUPER SET!!!
Exercise # 6 – Inverted biceps curl** 4 sets x 15 reps
*muscles worked – triceps, core
**muscles worked – Biceps

Exercise # 7 – Dips* 4 sets x 15 – 20 reps
SUPER SET!!!
Exercise # 8 – Isometric leg holds** 4 sets x 30 seconds
*muscles worked – chest, triceps
**muscles worked – core, chest, triceps, hip flexors

Exercise # 9 – In & outs* 4 sets x 30 reps

*muscles worked – abdominals