EXERCISE: Bulk Up at Home with Minimal Equipment
EXERCISE: Bulk Up at Home with Minimal Equipment
Hi. With this exercises, get ready to transform your living room into a home gym and see some solid results! 🏋️♂️
1. Chest: Push-Up Variations
1.3 Wide-Arm Push-Ups:
For a toned back and biceps, aim for 3 sets of 12-15 reps.
And there's even more to explore on this topic!
3. Shoulders and Triceps: Dips & Pike Push-Ups
3.1 Chair Dips:
Use two sturdy chairs or a low table to dip your way to sculpted triceps.
3.2 Pike Push-Ups:
Assume a downward dog yoga position and perform push-ups to target shoulders.
For optimal results, do 3 sets of 10-15 reps.
These exercises will give your shoulders and triceps a fantastic burn.
4. Legs: Squats & Lunges
4.1 Bodyweight Squats:
Keep your feet shoulder-width apart and squat down as if sitting in a chair.
4.2 Lunges:
Step forward, drop your hips down, and return to the starting position.
To increase resistance, hold a heavy object or use a backpack.
For strong, shapely legs, aim for 3 sets of 15-20 reps.
There's a world of leg workouts waiting for you to explore.
Also, remember to maintain a balanced diet rich in protein to support muscle growth.
As promised, here are my recommendations for a complete workout at home:
Hi. With this exercises, get ready to transform your living room into a home gym and see some solid results! 🏋️♂️
1. Chest: Push-Up Variations
1.1 Standard Push-Ups:
Start with a classic. They work your chest, shoulders, and triceps effectively.
1.2 Diamond Push-Ups:
Target your chest muscles with a diamond-shaped hand placement.
1.3 Wide-Arm Push-Ups:
Widen your hand placement to emphasize the chest.
To boost intensity, try decline push-ups by placing your feet on a sturdy surface or explosive push-ups for power.
To boost intensity, try decline push-ups by placing your feet on a sturdy surface or explosive push-ups for power.
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| (Visit fit40strong.com) |
Remember, for optimal results, perform 3 sets of 10-15 reps.
And if you're craving more tips on chest exercises, you can find them below.
2. Biceps and Back: Bodyweight Rows & Curls
2.1 Bodyweight Rows:
2. Biceps and Back: Bodyweight Rows & Curls
2.1 Bodyweight Rows:
Find a horizontal bar or use a sturdy table.
Lie underneath, grip the bar, and pull your chest towards it.
Lie underneath, grip the bar, and pull your chest towards it.
2.2 Chair Curls:
Sit on the edge of a chair with a strong backrest, use it to perform seated curls.
Utilize a backpack filled with books or other weighted objects for added resistance in both exercises.
Sit on the edge of a chair with a strong backrest, use it to perform seated curls.
Utilize a backpack filled with books or other weighted objects for added resistance in both exercises.
 |
| (Visit fit40strong.com) |
For a toned back and biceps, aim for 3 sets of 12-15 reps.
And there's even more to explore on this topic!
3. Shoulders and Triceps: Dips & Pike Push-Ups
3.1 Chair Dips:
Use two sturdy chairs or a low table to dip your way to sculpted triceps.
3.2 Pike Push-Ups:
Assume a downward dog yoga position and perform push-ups to target shoulders.
For optimal results, do 3 sets of 10-15 reps.
 |
| (Visit fit40strong.com) |
These exercises will give your shoulders and triceps a fantastic burn.
4. Legs: Squats & Lunges
4.1 Bodyweight Squats:
Keep your feet shoulder-width apart and squat down as if sitting in a chair.
4.2 Lunges:
Step forward, drop your hips down, and return to the starting position.
To increase resistance, hold a heavy object or use a backpack.
For strong, shapely legs, aim for 3 sets of 15-20 reps.
There's a world of leg workouts waiting for you to explore.
 |
| (Visit fit40strong.com) |
Incorporate these exercises into a well-rounded workout routine, ensuring you target each muscle group 2-3 times per week.
Also, remember to maintain a balanced diet rich in protein to support muscle growth.
As promised, here are my recommendations for a complete workout at home:
If you find this helpful, kindly
upvote,
comment, and
share.
It will be encouragement to share more.
Much appreciated!
Faithfully Yours, Gary
fit40strong.com
Click on the following for further reading:
What Muscles Do Push-Ups Work?
What are the benefits of doing pull ups?
upvote,
comment, and
share.
It will be encouragement to share more.
Much appreciated!
Faithfully Yours, Gary
fit40strong.com
Click on the following for further reading:
What Muscles Do Push-Ups Work?
What are the benefits of doing pull ups?
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