You can build an aesthetic chest by doing pushups, or if you want to grow your legs then bodyweight squats or lunges could come to your rescue, but when it comes to train your back or biceps at home then we don't have much to work with.
After this post, this mentality of yours is going to change once and for all.
Today I am going to give you a Pull Workout routine which you can do at your home, without using any equipment at all. So, no weights, no equipments just your body as a resistance.
Let's Begin!
PULL WORKOUT PLAN AT HOME (NO EQUIPMENTS)
Exercise 1
Okay so the first exercise is going to be the king of all upper body exercise and that is "The Pull-ups".
So we are going to do them in an alternate fashion, we will mix all the grips, i.e. over hand grip, under hand grip and close grip.
Most of you don't have a pull-up bar and I get it, what you can do is use your door frame instead to do the pull-ups and chin-ups.
If you are a beginner then do a total of 40 reps (15 pull-ups, 15 chin-ups, 10 close grip pull-up), intermediate will do a total of 60 reps (20 pull-ups, 20 chin-ups, 20 close grip pull-up), and advance will do a total of 100 reps (40 pull-ups, 40 chin-ups, 20 close grip pull-up).
Remember these numbers are more of a reference points. For some it could be more and for others it could be less.
For instance if I have to do 60 reps then I would do 20 pull-ups in my first set then I would do 20 chin-ups and then in my third set, 20 close grip pull-up. Or if I can't do all 20 in my single set then I would divide it into chunks-first set: 12 pull-ups, second set: 12 chin-ups, third set: 10 close grip pull-up, fourth and fifth set: 8 pull-ups and chin-ups respectively and final set, i.e. sixth set: 10 close grip pull-up.
1. Pull-ups (3 Grips)
Beginner: 40 - (15,15,10)
Intermediate: 60 - (20, 20, 20)
Advance: 100 - (40, 40, 20)
If you don't have a Pull-up Bar, then I would highly suggest you to invest in one.
They are quite cheap and would help you get a great workout done.
The one below is what I use whenever I am hitting my home pull workout and I can guarantee it's worth the price.
It's quite durable and affordable.
Exercise 2
Moving on with our second exercise and its going to be for our lats muscle. This one is going to replicate "Straight Arm Lat Pulldown" or "Pull Over" movement.
For this you might need a cloth and a smooth floor like- marble or tile.
Start off in a knee pushup position; place your hands shoulder width apart and bend your knees and cross your feet behind you, you know the drill. Now put the cloth under your knees on the floor.
Slide back by extending your legs, remember to keep your hands in that same position. You'd have to anchor your entire body via your hands.
Now slide back up to the starting position, and repeat the movement. When doing this movement, try to pull yourself up by really squeezing your lats.
2. Slick Floor Pullover - 4 sets x failure
Exercise 3
Now this one is going to be for your upper back, it's called The Back Widows. This exercise will help you grow traps, rhomboids and rear delt muscles.
Get on to the floor (facing the ceiling) and bend your knees.
Now plant your elbows on the ground so that your arms are perpendicular to the ground. Now push your elbows in the ground so to lift your upper body while keeping the glutes and lower body placed on to the ground as an anchor. Once you reach at the top, go down and repeat the movement.
Remember the legs are there just to support your posture, don't push through them, When pushing your elbows into the ground, try to push through your rear delts and upper back. That's how you are going to engage your upper back, your rear delts, your traps and rhomboids muscle.
3. Back Widows - 3 sets x failure
Exercise 4
Okay so moving on to the fourth exercise and this one is going to be for our biceps and it's done in a superset fashion.
Our first exercise is going to be the "Doorway Curl".
Stand in a doorway with your feet close to the bottom of the door, grasp your doorframe with one of your hand. Extend your arm (which is gripping the doorframe) and lean back, then pull the door frame to come back up. Repeat this movement for reps and then change your hand and repeat.
When pulling yourself up, focus on your bicep muscle; try to pull solely from the bicep, this way you are really going to fire up your bicep.
Moving on with the second exercise of this superset, we again will go to that chin-up bar or door frame, and get into the chin-up position (close grip) and lift our self off the floor and hold the close grip chin-up position for 20-30 seconds. Doing this in a close grip manner will majorly focus on our outer or long head of the bicep which will help us build that bicep peak and make our bicep look bigger.
Remember to hold yourself in that 90 degree position; your elbows and arms should make up that 90 degree angle.
4a. Doorway Curls - 3 sets x failure
4b. 90 Degree Chin Hold (close grip) - 3 sets x 20 seconds
Exercise 5
Wrapping up our complete pull workout with this final exercise and it is going to be superman, but there is a little tweak in that which will favor us in our complete back development.
Lay down on the floor facing down and keep your hands at your either sides.
Now perform the "supermans" as you do, by lifting your legs and upper body off the ground.
When doing this move, try to externally rotate your shoulders on your way up to accentuate your upper back muscles namely traps, rhomboids and rear delts, etc.
Squeeze your traps, rear delts and lower back muscles to get the full back activation.
5. Superman - 3 sets x 20 reps
THE BOTTOM LINE
So there it is guys, your complete pull workout plan which you can do without any equipments at all.
This workout will definitely help you get stronger and build muscle mass.
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