At Home Back And Bicep Workout Without Weights

Table of Contents:

• Description
• How To
• Step by Step
• Tips
• Solution
• FAQ
• Pros and Cons

Description

If you're someone who wants to strengthen their back and biceps but doesn't have access to weights, then this is the perfect workout for you. This workout can be done at home without any equipment and will help you build muscle and increase strength.

How To

The best way to perform this workout is to complete each exercise in a circuit. This means that you will perform each exercise one after the other with little to no rest in between. Once you complete all the exercises, take a short break before starting the circuit again. Aim to complete 3-4 rounds of the circuit.

Exercises:

1. Push-ups

Get into a plank position with your hands shoulder-width apart. Lower your body down to the ground and push back up. Repeat for 10-15 reps.

2. Plank Rows

Get into a push-up position with your hands on two dumbbells. While keeping your body straight, lift one dumbbell up to your side and lower it back down. Repeat for 10-15 reps on each side.

3. Superman

Lie face down on the ground with your arms and legs extended. Lift your arms and legs up off the ground and hold for a few seconds before lowering back down. Repeat for 10-15 reps.

4. Diamond Push-ups

Get into a push-up position with your hands touching to form a diamond shape. Lower your body down to the ground and push back up. Repeat for 10-15 reps.

5. Inverted Rows

Find a sturdy table or surface that is waist-height. Lie underneath it and grab onto the edge with your hands. While keeping your body straight, pull yourself up to the table and lower back down. Repeat for 10-15 reps.

Step by Step

1. Start with the push-ups and complete 10-15 reps.
2. Move onto the plank rows and complete 10-15 reps on each side.
3. Complete the superman exercise for 10-15 reps.
4. Do diamond push-ups for 10-15 reps.
5. Finish with inverted rows for 10-15 reps.
6. Rest for 30 seconds to a minute before starting the circuit again.
7. Complete 3-4 rounds of the circuit.

Tips

• Make sure to keep your core engaged throughout each exercise.
• Focus on form and technique rather than speed.
• If you're struggling with any of the exercises, modify them to make them easier.
• Remember to breathe throughout each exercise.

Solution

This workout is a great solution for those who don't have access to weights or a gym. It can be done at home with no equipment and is a great way to build muscle and increase strength in your back and biceps.

FAQ

1. Can I do this workout every day?

No, it's best to give your muscles time to rest and recover. Aim to do this workout 2-3 times a week.

2. How long should I rest in between rounds?

Aim to rest for 30 seconds to a minute in between rounds.

3. What if I can't do the full amount of reps for each exercise?

Modify the exercise to make it easier or take a short break before continuing.

Pros and Cons

Pros:

• No equipment needed.
• Easily done at home.
• Great way to build muscle and increase strength.

Cons:

• May not be challenging enough for advanced lifters.
• May not target all areas of the back and biceps.
• Requires self-motivation to complete the workout.