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Home workout no equipment 30 days

asimalicm

Dec 22nd 2018

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Home workout no equipment 30 days

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

this is my routine it help you to workout at home.and make big muscles

Day 3
Day 1
Day 4
Day 5
Day 2

chest advanced 16 exercises, 46 mins

		1x8 reps	rest: 60s
	Arm Circles	1x8 reps	rest: 60s
	Shoulder Stretch	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Push-Up (Close Hand)	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Bench Push-Up	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Shoulder Stretch	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s

Abs advanced 21 exercises, 1 hr 1 min

		1x8 reps	rest: 60s
	Sit-Up	1x8 reps	rest: 60s
	Side Bridge	1x8 reps	rest: 60s
	Side Bridge	1x8 reps	rest: 60s
	Frog Sit-Up	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	V-Up	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Frog Sit-Up	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Alternating Heel Touch	1x8 reps	rest: 60s
	Mountain Climber	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Plank	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s

arm advanced 25 exercises, 2 hrs 11 mins

	Arm Circles	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Jump Rope	1x0 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Plyo Push-Up	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s

Back and shoulder advanced 17 exercises, 49 mins

		1x8 reps	rest: 60s
	Assisted Hyperextension	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Cross-Leg Side Stretch (Supine)	1x8 reps	rest: 60s
	Cross-Leg Side Stretch (Supine)	1x8 reps	rest: 60s
	Assisted Hyperextension	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Cat Stretch	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Child's Pose	1x8 reps	rest: 60s

Leg advanced 19 exercises, 55 mins

		1x8 reps	rest: 60s
	Bodyweight Squat	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Jump Squat	1x8 reps	rest: 60s
	Glute Kickback	1x8 reps	rest: 60s
	Glute Kickback	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Wall Calf Stretch	1x8 reps	rest: 60s
	Wall Calf Stretch	1x8 reps	rest: 60s
		1x8 reps	rest: 60s

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