JayTheKing's no free weights exercise routine

JayTheKing

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Re: JayTheKing's no free weights exercise routine

« Reply #15 on: October 21, 2010, 05:54:02 PM »

I know this thread is kinda old, but i have one more question.

Is there any other exercises for biceps that involve body weight, i know pull ups and chins up are the only ones i know of, but with pull ups the biceps are only secondary muscles in the movement, and with chin ups its kinda 50/50. Is there any isolation or other compound i could do? Im also not at home, im on holiday on an island thats about 2 km from the mainland-i have access to pull up bars rope, but no weights of any source.


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Re: JayTheKing's no free weights exercise routine

« Reply #16 on: October 21, 2010, 06:31:48 PM »

any kinds of pulling movements will work the biceps. all types of curls and all types of pulls when your arm is bent at the elbows work the biceps. there's a virtually endless list of exercises you can do based on pulling while bent at the elbows, and curling.


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Re: JayTheKing's no free weights exercise routine

« Reply #17 on: October 21, 2010, 06:36:24 PM »

Curls with body completely upside down. Requires MAJOR core strength.


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JayTheKing

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Re: JayTheKing's no free weights exercise routine

« Reply #18 on: October 21, 2010, 06:54:01 PM »

hmmm ok, So would 2 sets of wide 8-12 reps and 2 sets of narrow 8-12 reps of pull ups be ok for the back, and then4 sets up chin ups 8-12 reps be ok for biceps?


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surya.v

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Re: JayTheKing's no free weights exercise routine

« Reply #19 on: October 22, 2010, 06:28:11 AM »

Pull ups are also a decent bicep workout, Not just chin-ups.
And biceps need not have to be the main muscle involved in an exercise to be worked out hard.
for example, upper traps are just stabilizers in deadlift but deadlifts are the biggest trap builders.
i understand your question, but my answer is pullups and chin-ups are enough.
maybe add inverted rows if you want variety.
and tug of war is a really great bicep workout.
maybe ,get some friends or a brother if you have, to play tug of war with you.

And also ,Bulgarian split squats can be added to your lower body workout. DeFrancosTraining.com - Bulgarian split squats w/ added ROM

I was thinking, maybe you can do strongman training. it works out all the muscles in your body and is also pretty cheap .
read this article - http://www.defrancostraining.com/articles/38-articles/62-strongman-training-for-athletes.html
and here creativity can do quite a lot , doing farmers walk with a suit case filled with bricks is no inferior to those costly equipments Wink


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Hamidabdul101

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Re: JayTheKing's no free weights exercise routine

« Reply #20 on: October 22, 2010, 08:17:24 AM »

Quote from: JayTheKing on August 28, 2010, 03:05:10 PM

Im going to give up my gym membership soon due to insufficient funds, and wont be buying any free weights for home gym also because of insufficient funds. So ive started to to design a body weight exercise routine, any suggestions would be greatly appreciated and other exercises that would be good to add for lower body as i dont have a lot off.

Upper Body

//Back and shoulders
-Pull ups(W,N) 4 sets 8-12 reps
-Chin ups 2 sets 8-12 reps

//Chest and triceps
-Push ups(W,N) 4 sets 8-12 reps
-Knuckle push ups, elbows close to your waist working the triceps. 2 sets 8-12 reps
-Knuckle push ups, elbows horizontal with shoulders concentrating the work on your chest. 2 sets 8-12 reps

//Lower back
Not sure what this is called, but your stomach is flat on a swiss ball and your feet locked under a table and you lift yourself up using your lower back muscles. 2 sets 8-12 reps

//Abbs
Crunches(the way scooby does them except no weight) 2 sets 12 reps
Bicycle crunches 2 sets 12 reps
Planks 30sec hold 1 minute rest(1:2 ratio) 2 sets
Side planks 30sec hold 1 minute rest(1:2 ratio) 2 sets

Lower Body
-Needs some exercises, not sure what to do. Your input would be appreciated thanks

what about shoulders and traps.

If i were you, i would get backpack and fill them up with weight. Like i would get 16 watter bottlees all 1 liter or 2 liter whatever. Then fill em all up. Put 8 in each. Do stuff like that.


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Re: JayTheKing's no free weights exercise routine

« Reply #21 on: October 22, 2010, 01:17:18 PM »

Thanks guys, i did 4 sets up pull ups(wide/narrow) and chin ups as well. My back has DOMS and so do my abbs but just not my biceps, so i guess i should add in some inverted rows to give the biceps some extra work.


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Re: JayTheKing's no free weights exercise routine

« Reply #22 on: October 22, 2010, 01:35:04 PM »

Quote from: JayTheKing on October 22, 2010, 01:17:18 PM

chin ups and bicep curls with weighted backpacks full of bricks or something.


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Re: JayTheKing's no free weights exercise routine

« Reply #23 on: November 02, 2010, 08:30:56 AM »

you can to a curl kinda movement with bodyweight only: sit on the ground legs spread a bit. left knee bent the right one straight. then put your left elbow to your left lemor and grab your right hamstring/knee. now curl up your right leg and be carful to not lift it by itself but with your arm.

you can do a similar exercise for your shoulders: lie on your left side, then grab with your right arm your left leg and lift it up

for your legs you could also do jumps from a seat or something that high and cushion your landing by bending your knees like a squat. that doesnt build much mass, but explosive power


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