WORKOUT PLAN TO BUILD MUSCLE AT HOME

Gear up for equipment-free whole bodyweight exercises. You don’t need any professional Gym instruments or any fancy machines to Workout. Say goodbye to your excess fat on your belly, upper and lower body. By reading this content, you can get a perfect plan with complete instructions to help you out to maintain a fat-free and energetic body in a short time.

Every man wants to look strong and physically fit. There is no need to burn fuel towards Gym; wait for a free bench or find a free corner to work out these steps to remove your belly fat more on other body parts. Here are some valuable standard tools in a low-cost budget “Dumbbells, Kettlebells, Stability Ball, and a Pull-up bar” with the help of them, you can easily make your Workout in a room and produce a unique shape to your body by yourself.

HOW IT WORKS

Following a plan doesn’t let you down. You can efficiently work on everybody’s part. Always perform your work out in sets of (3-4) reps with a countdown (1-10) and set-up your rest time (30-45 seconds) between two sets. Just do it in a circuit.

After completing one set, relax your body for less than a minute and get back to the position. Getting fatigued on the muscle you are working on is the key to burn fat. Each Workout will help to make significant muscles strong and healthy.

Mr. Nick Clayton (NSCA ) makes a 3 point formula after his long training experience that helps you out to maintain your workout routine.

Do each exercise once a week or a day rest between each?

  • If you have three exercises in your plan. 1st one on Monday, then repeats this oncoming Thursday, etc.
  • You must add a cardio day to your workout plan.

Day 1: Upper Body Push

 Resistance band chest press:

It would help if you had a resistant band that is tight with the frame of the door. Set the band base at your knee level, and each end in your hands turns aside and starts walking leads to the left leg. Without locking your elbows, tight the band and start pushing towards your front side. When your elbows are on 90 degrees angle, get back to the starting position and continue the same practice.

Sets: 3

Reps: 10-12

Rest: 40-50 sec.

  1. Tabata pushups

Tabata pushups are the Best Workout to put you in challenging mode. Tabata pushups help you to improve your strength.

Sets: 4

Time: 30 sec (Do reps as much as possible)

Rest: 20 sec

3A. Military press(with the band, kettlebells, or dumbbells)

The military press is commonly known as the shoulder press. As the name describes, this Workout using a dumbbell or kettlebell to perform. When you’re doing this exercise, make sure the pressure is on your shoulders, not on your backbone.

Sets: 3-4 (Superset)

Time: 30 sec

Rest: 20 sec

3B. Front raise, side raise, reverse fly (with the band, kettlebells, or

Dumbbells)

Hold a dumbbell in your hands and open your arms like a flying bird. Bend your knees a bit and straight back. Raise the weight towards your shoulder level slowly and then put it down with straight arms.

Sets: 3 (Superset)

Reps: 12 (each)

Rest: 30-45 sec

4A. Triceps press (with the band, kettlebells, or dumbbells)

Arm strength is essential for everyone. Triceps press is best to make your arms strong and healthy. Lay down on a bench or roof. Hold the weight in your hands tightly and straight your arm in the air. Now bend your arm towards your head without moving your elbow. The full force is attacking your triceps.

Sets: 1-2 (Superset)

Reps: 8-12

Rest: 15 sec

4B. Seated dips

Some exercises look easy to perform, but they are painful. Seated dips are one of them. Place your hand on your backside bench with straight arms. Close your legs and pull your body towards the floor. When your elbows are bending, pull yourself up. Seated dips are best for your triceps muscle.

Sets: 3 (Superset)

Reps: 12

Rest: 50-60 sec

  1. Planks or Body saw

It’s the best exercise for abdominal muscles. It would help if you had a place where you can slide your feet. Place your body like a plank, your elbows are under your shoulder, and your back is straight. With the help of elbows, move your body back and forward without disturbing your plank position. Make sure your back is straight during the whole exercise.

Sets: 4

Time: 50 sec

Rest: 60 sec

  1. V-sit up

Lie down on the floor straight. Place your arms on the floor as well. Now start pulling your legs high together. Don’t move your head, arms, or neck up.

Sets: 1-2

Reps: 15-20

Rest: 30-60 sec

7A. Crunches

if you want to lose fat from your abdomen, crunches play a remarkable role. Lie down on the floor straight, put your hand on the back of your head and move your body up and down towards your knee.

Sets: 1-2 (Superset)

Reps: 15-20

Rest: 30-60

7B. Superman’s

Lie down in a position by facing the floor. Now try to pull your legs and arms up about 15.0 cm to form a cup shape from your body. Stay in this position as long as you can.

Sets: 1-2

Reps: 15-20

Rest: 30-60 sec

 Day 2: Legs

 1A. Hip thrusters (band or sandbag across hips)

Hip thrusters are the most crucial Workout for your leg strength. Sit on the floor with a bench on your backside. Hold the sandbag between your abdomen and thighs and start moving your body up and down.

Sets: 3-4

Reps: 18-20

Rest: 25 sec

1B. Kettlebell swings or Romanian deadlift (KB, Band) 

Stand on your feet and open your legs. Hold the kettlebell in your hands, then push your hip and lean forward. Then start swinging the bell when the bell is at your shoulder level, stand straight and when the bell is in, your legs came back in starting position.

Sets: 4

Reps: 8-10

Rest: 60 sec

 2A. Step-ups (KB, DB, sandbag, or bodyweight)

It’s so simple you can easily do this work out near your stairs. Hold the dumbbells in your hand; take a step forward on the 1st stair step and put it back. They do the same from the other leg.

Sets: 3-5 (Superset)

Reps: 12-15

Rest: 15 sec

2B. Tuck jumps

From a standing position, jump in the air as much as you can with the back straight. When you are in the air, push your knee towards your chest before your feet touch the floor again.

Sets: 3-5 (Superset)

Reps: 5

Rest: 45-60 sec

  1. Clock lunges 

Keep straight your body and brace your abs. Now you have to move forward by bending your knees around 90° then push yourself back.

Sets: 3

Reps: 15-20

Rest: 30 sec

 4A. Leg curls (TRX or band resisted (around ankles))

Hamstring curl is the second name of leg curls. This exercise targets your hamstring. Lay down on your abdomen. Set the bands on one end with a tight sport and the other end on your leg. Now start bending your leg towards your hip.

Sets: 3

Reps: 12

Rest: 45 sec

 4B. Standing calf rises

In a standing position, spread your shoulder and feet. Slowly pulling up your heels from the floor, and most importantly, don’t lock your knees.

Sets: 3

Reps: 12

Rest: 50 sec

  1. Side planks 

Lie down in the right side direction. Pull your whole body up from the floor. Only your feet and your left hand remain on the floor. Place your left hand just below your shoulder. Look straight and start exhaling. After a few inhales and exhales, go back to your starting position and repeat.

Sets: 2

Time: 45 sec (each side)

Rest: 60 sec

  1. Bicycle crunches

Lie down on your back with extended legs. Place your both hand on your heads back and open your elbow as you can. Now raise your one leg towards the roof and pull the other leg a little now you have a regular crunch.

Sets: 1-2

Reps: 12-15

Rest: 60 sec

Day 3: Upper body pull

  1. Pull-ups

You need a strong wall fixed rod on the height of your level. Hand yourself on the rod by holding it tightly. Now push yourself up with your arms, power, and shoulders. Once you head to the cross, the rod came back down slowly.

Sets: 4

Reps: 12

Rest: 45 sec

  1. Renegade row

Lie down like a plank. Place the dumbbell under your hands. The distance between the dumbbells is like your shoulder distance. Now start pulling one dumbbell up just under your shoulder.

Sets: 4

Reps: 10-12

Rest: 45 sec

  1. Rollout (stability ball or abs wheel)

Keep a stability ball in front of you. Put your knees on the floor. Place your arms on a stability ball, bend your elbows on 90° and keep your back straight. Now start rolling the ball forwards till your body straight out like a plank. Now turn back the ball and come to the initial position.

Sets: 3

Reps: 15

Rest: 30 sec

  1. Biceps curl (KB, DB, and Band)

In a standing position, hold the dumbbells in your hands. Relax your arms and your palms facing forward. Now, start lifting the dumbbell without elbow movement, move the dumbbell towards your shoulder, and then come back.

Sets: 4

Reps: 12 (each side)

Rest: 25 sec

  1. Band twist

Fix the band with some strong support at the level of your chest. Now stand up straight. Hold the band from the free end and start pulling the band to a side horizontally and came back to the starting position.

Sets: 2

Reps: 8-10

Rest: 40 sec

  1. Good morning (sandbag, band (around shoulders))

Carry a sandbag to your shoulders, slowly bend your legs slightly, and start leaning towards your abs. Now inhale properly and when you exhale, go back to the starting position.

Sets: 3

Reps: 20

Rest: 45 sec

  1. Reverse curl

Stand up straight relax your arms, shoulder. Hold a dumbbell in your hands with your palm side down. Now inhale and pull the weight towards your shoulder and exhale after the arm is down.

Sets: 3

Reps: 12

Rest: 50 sec

 

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