No Gym? No Problem!

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Here’s a complete out-of-gym workout that will build serious size and strength.

Are you one of the many people who cannot easily get access to heavy exercise equipment or to a gym membership? Do you feel like your fitness goals are going nowhere as a result? No matter your situation, NOT training should never be an option for you. Most folks don’t need expensive equipment to make great progress, only a bit of knowledge and the right exercise program, and you can make gains as good as anyone, anywhere. With the following workout routine and a pair of dumbbells and a bench, you can get totally hard and ripped without breaking the bank — or leaving your house.

Follow this plan over the next 4 weeks and repeat again until you get the results you are after. You can easily alter this program based on your goals, and here are some suggestions on how you can tailor the workout to your individual needs:

Turn into a Strength Plan:

To do this Do Power/clapping Pushups in between every upper body exercise set and Body Weight jump squats in between every lower body and ab exercise for sets of 10 each time you execute. Use the example below:

  • Example Upper Body – Decline Press 3×10 (then in between each set do regular power or clapping pushups for a set of 10 reps)
  • Example Lower Body – Lunges 3×10 (then in between each set of lunges do Jump Squats for a set of 10 reps)

Turn into a Fat Burning plan- To do this Do jumping jacks or jump rope in between every set of upper body movements for 1 minute in between sets, and mountain climbers in between every set of lower body and ab exercises for 30 seconds. Use the Example below!

  • Example Upper Body – Decline Press 3×10 (then in between each set jump rope or do jumping jacks for 1 minute)
  • Example Lower Body – Lunges 3×10 (then in between each set of lunges do mountain climbers for 30 seconds)

Here is the workout:

Week 1

Day 1
Exercise Sets Reps Muscle
Push Ups 3 10 Chest
Decline Push Up 3 10 Chest
Incline Push Up 3 10 Chest
Dumbell Flye 3 8 Chest
One Arm Dumbbell Bench Press 3 8 Chest
Alternating Dumbbell Curl 3 12 Arms
Dumbbell Curl 3 6 Arms
Incline Dumbbell Lying Triceps Extension 3 15 Triceps
Dumbbell Power Row 3 5 Back
Dumbbell Row 3 10 Back
Dumbbell Shrugs 3 12 Traps
Day 2
Exercise Sets Reps Muscle
Dumbbell Lunge 3 12 Legs
Dumbbell Romanian Deadlift 3 8 Legs
Standing Dumbbell Shoulder Press 3 10 Shoulders
Dumbbell Lateral Raise 3 8 Shoulders
Dumbbell Front Raise 3 8 Shoulders
Bent-Over Lateral Raise 3 8 Shoulders
Dumbbell Straight-Arm Pullback 3 12 Back

Week 2

Day 1
Exercise Sets Reps Muscle
Push Up 3 12 Chest
Decline Push Up 3 12 Chest
Incline Push Up 3 12 Chest
One Arm Dumbbell Bench Press 3 6 Chest
Dumbbell Flye 3 10 Chest
Alternating Dumbbell Curl 3 8 Arms
Dumbbell Curl 3 12 Arms
Incline Dumbbell Lying Triceps Extension 3 8 Triceps
Dumbbell Power Row 3 8 Back
Dumbbell Row 3 5 Back
Dumbbell Shrug 3 15 Traps
Day 2
Exercise Sets Reps Muscle
Dumbbell Lunge 3 8 Legs
Dumbbell Romanian Deadlift 3 10 Legs
Standing Dumbbell Shoulder Press 3 8 Shoulders
Dumbbell Lateral Raise 3 12 Shoulders
Dumbbell Front Raise 3 12 Shoulders
Bent-Over Lateral Raise 3 12 Shoulders
Bent-Over Lateral Raise 3 12 Shoulders
Dumbbell Straight-Arm Pullback 3 8 Back

Week 3

Day 1
Exercise Sets Reps Muscle
Push Up 4 10 Chest
Decline Push Up 4 10 Chest
Incline Push Up 4 10 Chest
Dumbbell Flye 4 12 Chest
One Arm Dumbbell Bench Press 4 8 Chest
Alternating Dumbbell Curl 4 8 Arms
Dumbbell Curl 4 10 Arms
Incline Dumbbell Lying Triceps Extension 4 15 Triceps
Dumbbell Power Row 4 5 Back
Dumbbell Row 4 6 Back
Dumbbell Shrug 4 15 Traps
Day 2
Exercise Sets Reps Muscle
Dumbbell Lunge 4 8 Legs
Dumbbell Romanian Deadlift 4 12 Legs
Standing Dumbbell Shoulder Press 4 10 Shoulders
Dumbbell Lateral Raise 4 12 Shoulders
Dumbbell Front Raise 4 12 Shoulders
Bent-Over Lateral Raise 4 12 Shoulders
Dumbbell Straight-Arm Pullback 4 8 Back

Week 4

Day 1
Exercise Sets Reps Muscle
Push Up 5 10 Chest
Decline Push Up 5 10 Chest
Incline Push Up 5 10 Chest
One Arm Dumbbell Bench Press 4 8 Chest
Dumbbell Flye 4 12 Chest
Alternating Dumbbell Curl 5 10 Arms
Dumbbell Curl 5 5 Arms
Incline Dumbbell Lying Triceps Extension 5 10 Triceps
Dumbbell Power Row 2 15 Back
Dumbbell Row 3 6 Back
Dumbbell Shrug 3 15 Traps
Day 2
Exercise Sets Reps Muscle
Dumbbell Lunge 5 8 Legs
Dumbbell Romanian Deadlift 3 10 Legs
Standing Dumbbell Shoulder Press 5 10 Shoulders
Dumbbell Lateral Raise 5 6 Shoulders
Dumbbell Front Raise 5 6 Shoulders
Bent-Over Lateral Raise 5 6 Shoulders
Dumbbell Straight-Arm Pullback 3 15 Back

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