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    Home Workout Program

    Uploaded by

    deadkhalil
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Home Workout Program

    Uploaded by

    deadkhalil
    17 views2 pages
    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.

    Original Title

    HOME WORKOUT PROGRAM

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    17 views2 pages

    Home Workout Program

    Uploaded by

    deadkhalil
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    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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