Home workout no equipment 30 days pro
Bulking
Advanced
Body
Plan Details
The Home workout no equipment 30 days pro routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
this is my routine it help you to workout at home.and make big muscles
Routine detail
Day 1
chest advanced
Est. 47 min
16 exercises
jumping jacks
1 Set x 8 Reps
Arm Circles
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
burpees
1 Set x 8 Reps
straged pushups
1 Set x 8 Reps
hindu push up
1 Set x 8 Reps
push up and rotation
1 Set x 8 Reps
Push-Up (Close Hand)
1 Set x 8 Reps
box push up
1 Set x 8 Reps
hindu push up
1 Set x 8 Reps
spider man push up
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
burpees
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
cobra strectch
1 Set
chest stretch
1 Set
Day 2
Abs advanced
Est. 62 min
21 exercises
jumping jacks
1 Set x 8 Reps
Sit-Up
1 Set x 8 Reps
Side Bridge
1 Set
Side Bridge
1 Set
Frog Sit-Up
1 Set x 8 Reps
bicycle crunches
1 Set x 8 Reps
left side plank
1 Set
right side plank
1 Set
V-Up
1 Set x 8 Reps
push up and rotation
1 Set x 8 Reps
Russian twist
1 Set x 8 Reps
Frog Sit-Up
1 Set x 8 Reps
butt bridge
1 Set x 8 Reps
Alternating Heel Touch
1 Set x 8 Reps
Mountain Climber
1 Set x 8 Reps
crossover
1 Set x 8 Reps
push up and rotation
1 Set x 8 Reps
Plank
1 Set
cobra strectch
1 Set
spine strech left
1 Set
spine stretch right
1 Set
Day 3
arm advanced
Est. 131 min
25 exercises
Arm Circles
1 Set x 8 Reps
arm circles counter cloakwise
1 Set
Jump Rope
1 Set
leg barrel left
1 Set x 8 Reps
leg barrel right
1 Set x 8 Reps
burpees
1 Set x 8 Reps
arm curls right
1 Set x 8 Reps
arm curls left
1 Set x 8 Reps
floor dips
1 Set x 8 Reps
altrenating hooks
1 Set
Plyo Push-Up
1 Set x 8 Reps
shoulder gators
1 Set x 8 Reps
burpees
1 Set x 8 Reps
arm curls left
1 Set x 8 Reps
arm curls right
1 Set x 8 Reps
soilders push up
1 Set x 8 Reps
door way curls left
1 Set x 8 Reps
door way curls right
1 Set x 8 Reps
modified push up
1 Set x 8 Reps
chest press pulse
1 Set x 8 Reps
push up and rotation
1 Set x 8 Reps
triceps left
1 Set x 8 Reps
triceps right
1 Set x 8 Reps
shoulder curls right
1 Set x 8 Reps
shoulder curls left
1 Set x 8 Reps
Day 4
Back and shoulder advanced
Est. 50 min
17 exercises
jumping jacks
1 Set x 8 Reps
Assisted Hyperextension
1 Set x 8 Reps
pike push up
1 Set x 8 Reps
reverse push ups
1 Set x 8 Reps
inchworms
1 Set x 8 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 8 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 8 Reps
Assisted Hyperextension
1 Set x 8 Reps
pike push up
1 Set x 8 Reps
inchworms
1 Set x 8 Reps
Cat Stretch
1 Set x 8 Reps
supine push up
1 Set x 8 Reps
floor y stretch
1 Set x 8 Reps
supine push up
1 Set x 8 Reps
reverse push ups
1 Set x 8 Reps
reverse snow angels
1 Set x 8 Reps
Child's Pose
1 Set
Day 5
Leg advanced
Est. 56 min
19 exercises
burpees
1 Set x 8 Reps
Bodyweight Squat
1 Set x 8 Reps
bottom leg lift left
1 Set x 8 Reps
bottom leg lift right
1 Set x 8 Reps
crusty lunges
1 Set x 8 Reps
side leg circles right
1 Set x 8 Reps
side leg circles left
1 Set x 8 Reps
Jump Squat
1 Set x 8 Reps
Glute Kickback (Kneeling)
1 Set x 8 Reps
Glute Kickback (Kneeling)
1 Set x 8 Reps
wall sit
1 Set
quad strecth with wall left
1 Set
quad strecth with wall right
1 Set
leaning stretcher raises
1 Set x 8 Reps
wall raising calf left
1 Set x 8 Reps
wall raising calf right
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
butterfly strecth
1 Set
