No Gym does not mean no gains as a matter of fact I'm gonna show you today how you can make new gains with just two exercises, and of course it is going to be a complete body weight workout routine. So no equipments required at all for this home upper body workout
So people out of necessity it seems they're looking for an upper body workout that they can do at home that won't cost them the gains that they were getting at the gym, like always here I've got you covered and the beauty about what I'm gonna tell you here is not just its effectiveness but its simplicity.
You see
there's just two exercises that you're gonna do here the pull-up and the
push-up
HOW TO PERFORM PULL-UPS for this Upper Body Workout
Now with the pull-ups you're gonna do in this workout there are a few ground rules I want to cover with you first and it's going to help you to actually do a hell of a lot more of them.
The first thing I want you to do is uncross your legs from behind you get your legs straightened out in front of you it's going to do something we call plug the energy leaks which is going to help you to get up and down a lot more efficiently.
The second thing I want you to do is actually
pay attention to how you're gripping the bar.
I want you to apply this inward
pressure of your hands on the bar, again it's another tactic that's going to help
you make these pull-ups a lot easier because trust me you're gonna
need to.
HOW TO PERFORM PUSH-UPS for this Upper Body Workout
When it comes to the push-ups there's two things I want you to focus on there -
Number one, you got to get all the way down to the ground you guys have heard me talk about the push-up and sort of my love-hate relationship it's one of the best things you can possibly do if you do it right and getting down to the ground matters.
And the second thing that matters is actually getting all the
way back up and I mean all the way like fully extending your elbows it makes
all the difference those last two to three inches can change the effectiveness
of the entire exercise.
NO EQUIPMENT UPPER BODY WORKOUT
First you got to assess how many pull-ups you can do in a row and you have got to work from there.
In your first round you have to complete your pull-up and pushup reps, and you don't necessarily have to do all the reps in a single go, you divide the numbers of reps in chunks. For example if you can do 15 pull-ups in a single go, then you could do 10 pull-ups first then 20 pushups and then remaining 5 pull-ups or 8 pull-ups and then 10 pushups and 7 pull-ups and then remaining 10 pushups, and so on.
And as you progress with rounds, just reduce 2 reps from pushups and pull ups and keep your rest period and time allowed to perform the round as 1 minute until you reach 6th round.
After 6th round you move up in terms of reps and time. Just keep on adding 2 reps in your pushups and pull-ups and keep rest periods and time allowed for the round to be performed as 2 minutes.
For Example if you can perform 20 pull-ups then follow this
Round 1
Do 20 Pull-ups and 20 Push-ups in 1 minute
Rest 1 minute
Round 2
Do 18 Pull-ups and 18 Push-ups in 1 minute
Rest 1 minute
Round 3
Do 16 Pull-ups and 16 Push-ups in 1 minute
Rest 1 minute
Round 4
Do 14 Pull-ups and 14 Push-ups in 1 minute
Rest 1 minute
Round 5
Do 12 Pull-ups and 12 Push-ups in 1 minute
Rest 1 minute
Round 6
Do 10 Pull-ups and 10 Push-ups in 1 minute
Rest 2 minutes
Round 7
Do 12 Pull-ups and 12 Push-ups in 2 minutes
Rest 2 minutes
Round 8
Do 14 Pull-ups and 14 Push-ups in 2 minutes
Rest 2 minutes
Round 9
Do 16 Pull-ups and 16 Push-ups in 2 minutes
Rest 2 minutes
Round 10
Do 18 Pull-ups and 18 Push-ups in 2 minutes
Rest 2 minutes
Round 11
Do 20 Pull-ups and 20 Push-ups in 2 minutes
So by the 11th round you would be at 170 pushups and 170 pull-ups.
Give this workout a try and trust me this simple looking upper body workout routine will give your body most amount of damage in just 33 minutes which is enough reason for your muscles to grow.
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