Gain muscle-mass, GAIN MUSCULAR MASS - Equipment free, For all
Beef up without spending a dime. Gain muscle mass in your legs, pecs, shoulders, and triceps with the No Equipment Muscle Building Workout. Your mirror will swoon at the sight of your new six-pack!
1
Push-up
- Sets 4
- Repetitions 8-12
2
Sets 4
Repetitions 8-12
Repetitions 8-12
Judo push-ups
Sets 4
Repetitions 20
Repetitions 20
Hand to toes
3
Sets 4
Repetitions 10
Repetitions 10
T push-ups
Sets 4
Repetitions 20
Repetitions 20
Rowing
4
Pike hold
- Sets 4
- Repetitions 8
1
Pistol squats
- Sets 3
- Repetitions MAX
2
Sets 4
Repetitions 12
Repetitions 12
Side squats extension
Sets 4
Repetitions 60sec
Repetitions 60sec
Isometric squat
3
Step box
- Sets 4
- Repetitions 12
4
Sets 3
Repetitions 10
Repetitions 10
Lying unilateral hip flexion, other leg on bench
Sets 3
Repetitions 30
Repetitions 30
Free hands heel raise