How to build muscle with no equipment

1. Nordic curls: 3 sets of 12 reps
2. Reverse bicep curls: 3 sets of 12 reps
3. Pike push ups: 3 sets of 8 reps
4. Eccentric push ups (3 second negative): 3 sets of 15 reps
5. Box/chair Dips: 3 sets of 15 reps
6. Tension squats: 3 sets of 20 reps

To really make this a powerful workout: Combine 2 and 2 exercises together with no rest time. An example is combining box dips with reverse bicep curls. This brings the intensity up by creating what we call a superset. For home workouts we need short resting times to achieve a good pump and proper intensity in terms of muscle hypertrophy.

DM:»COACHING» for personalized meal and workout plans.
#workout #workoutmotivation #homeworkout #foryou #exercise