How to build an aesthetic body at home
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- Опубликовано: 8 янв 2024
- 00:34 Chest/ upper chest
01:12 lats
01:50 abs
02:36 biceps/ triceps
03:35 shoulders
03:55 neck
04:30 legs
#selfimprovement #hamza #entrepreneur
Here’s the routine bro cultured-erica-98e.notion.sit...
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If you want to get shredded watch this bruv
ruclips.net/video/AM3anxXDYK8/видео.html
bro i dont have i pull up bar at my home , is there any exercise i can replace pullups with ?
@@Mdmaaz1108. same
@@Mdmaaz1108. I would highly recommend investing in a pullup bar if you can. If you dont have one try using a tree. If you dont want to do that either try australian pullups or dumbell rowes. Hope this helped
@@BasedTips hey I discovered an exercise called inverted table rows will that help ?
@@Mdmaaz1108. yeah those are basically australian pullups that will help. Once those get easy for you buy a pullup bar its a great investment trust me bro
I like how he says “repeat until failure” since it is based off YOU and not a number, also allows you to get a sense of progress
Chad mentality
theres no way the exercises he does in the video can be done succesfully by a complete begginer. what you say its right but the exercises shouldnt be this hard at first. maybe after a month or two.
@@bp_argo402 that's true. but all of these exercises have variations and modifications to make it easier.
@@bp_argo402true. But u can still do easier variations, like knee pushups, pistol squat on wall, jumping pull/chinups, etc. I’ve been doing this workout, it’s rlly fun, simplified, and makes u feel jacked
@@bp_argo402can’t afford gym but can afford gym equipment? 😂 makes zero sense
Day 1: Push (Chest, Shoulders, Triceps)
Chest
Push-ups: 4 sets to failure (last 2 sets with backpack)
Elevated push-ups: 4 sets to failure (last 2 sets with backpack)
Shoulders
Pike-ups: 4 sets (last 2 sets with additional weight)
Triceps
Skull crushers: 4 sets, 10-25 reps (with backpack or dumbbell)
Tricep dips: 4 sets, 10-25 reps (can use bench)
Day 2: Pull (Back, Biceps, Abs)
Back (Lats)
Pull-ups: 4 sets to failure (last 2 sets with backpack)
Biceps
Chin-ups: 4 sets to failure (first 2 sets slow and controlled, last 2 sets with backpack)
Abs
L-raises on pull-up bar: 4 sets to failure
Alternative ab exercise: 4 sets to failure (activates obliques and regular abs)
Day 3: Legs
Legs
Pistol squats: 6 sets each leg (can use backpack)
Burpees: 3 sets, 2 min each (2 minutes on, 30 seconds rest)
Box jumps: 3 sets, 45 sec each (45 seconds on, 20 seconds rest)
Bulgarian split squats: 3 sets (use dumbbells or backpack)
Day 4: Rest or Active Recovery
Day 5: Push (Chest, Shoulders, Triceps)
Chest
Push-ups: 4 sets to failure (last 2 sets with backpack)
Elevated push-ups: 4 sets to failure (last 2 sets with backpack)
Shoulders
Pike-ups: 4 sets (last 2 sets with additional weight)
Triceps
Skull crushers: 4 sets, 10-25 reps (with backpack or dumbbell)
Tricep dips: 4 sets, 10-25 reps (can use bench)
Day 6: Pull (Back, Biceps, Abs)
Back (Lats)
Pull-ups: 4 sets to failure (last 2 sets with backpack)
Biceps
Chin-ups: 4 sets to failure (first 2 sets slow and controlled, last 2 sets with backpack)
Abs
L-raises on pull-up bar: 4 sets to failure
Alternative ab exercise: 4 sets to failure (activates obliques and regular abs)
Day 7: Legs
Legs
Pistol squats: 6 sets each leg (can use backpack)
Burpees: 3 sets, 2 min each (2 minutes on, 30 seconds rest)
Box jumps: 3 sets, 45 sec each (45 seconds on, 20 seconds rest)
Bulgarian split squats: 3 sets (use dumbbells or backpack)
Additional Exercises
Neck
Neck curls: 4 sets (use light weight, rest on forehead, not to failure)
Body weight neck exercises: 4 sets (includes nodding head up/down, chin to chest, chin to shoulder, ear to shoulder)
Neck exercises can be incorporated into any day as a short, additional workout.
Notes:
Ensure to warm up before starting each workout and cool down/stretch after finishing.
Adjust the resistance (weight in the backpack) as needed to ensure the exercises are challenging but manageable.
Maintain proper form to prevent injury.
Allow at least one rest day per week (Day 4) to recover. If needed, you can take additional rest days or adjust the routine based on your fitness level and recovery rate.
This routine follows a push/pull/legs split, ensuring all major muscle groups are worked evenly throughout the week.
Thank me later!
Thanks bro ❤
thnx a million man
Thank You 100 Billion
I can't do pull ups yet, what can I do as an alternate for pull-ups?
@@DaMemerLul good question man
Respect bro most people think they need a gym to get in shape. All you need is commitment
A gym is way better than home workouts
@@Jafimanku where did I say a home workout is better
@@Jafimanku u don't need a crowded area to build urself, a man build himself in the darkness
so sigma@@x_iversen_x
@@Jafimankuno cardio better
The world owes this man all the respect
@@bauch16what's wrong with you?
what is wrong with you?@@Divakar_077
Step 1: fail every set
Yes if you do 3 sets
1st set close to failure, last 2 sets true failure?
@@redydondo-kn9nx just do all sets til failure
@@redydondo-kn9nxdo what ur doing it’s good to build endurance and muscle
u do it to the muscle failure
Hey chads I appreciate the criticisms and the support. I’m also gonna be coming out with a video that will answer all of your questions. I’ll probably also make a full diet and workout routine video too.
Bro I have muscle imbalance in the back my right back is bigger and left one is smaller what do I do 😢
@@krishchaudhari5156 Most people have a size imbalance to a point, if it's very prominent try sticking to single arm isolation rows with a dumbbell (get creative with the definition of a dumbbell), handicapping your right side to the ability of the left (because the right side is presumably also stronger). So do your left side first and just match it with your right even if you're able to do more. You can try either be very mindful of your pulling form (if doing pullups) or don't do the exercise at all until you solve the imbalance. Best of luck mate
Please put the routine in the description too, great vid
dude u cud even tell ppl to substitute for metal bottle with water for dumbells
0:08
0:33 chest
1:13 back
1:51 abs
2:35 bi & tri
3:34 shoulder
4:29 legs
Thank you brother 🤝
Thanks a lot
I have seen many videos which talk bullshit in the name of home workout. This man simplified it and organized into a workout routine in itself. Hats off to this man . Literally th3 best video on home workout 😊
1. Pushups until failure x4 (last 2 sets with weighted backpack)
2. Elevated pushups until failure x4 (last 2 sets with weighted backpack)
1. Pull ups until failure x4 (last 2 sets with weighted backpack)
2. Knee to elbow crunches until failure x4
1. L-sit with pull up bar until failure x4
1. Chin ups, slow and controlled until failure x4 (last 2 sets with weighted backpack)
2. Skull crushers, tricep dips, or dumbbell tricep extension, 10-25 reps x4
1. Pike ups until failure x4 (last 2 sets with weighted backpack)
2. Lying down, head resting off edge of platform (like bed), raise with weight on forehead enough reps to feel uncomfortable x4
3. ⬆That exercise but without weight, touching chest and shoulders with chin enough reps to feel uncomfortable x4
1. Pistol squats until failure x6 on each legs
2. As many burpees as you can for 2 minutes, then 30 second break x3
3. Box jumps as fast as possible for 45 seconds, then 20 second break x3
4. Dumbbell Bulgarian split squats until failure
*Combine chest, shoulders, and abs in a workout*
*Combine arms and back in a workout*
*Legs gets its own day*
*For forearms, dead hang until failure x4*
king
Thx sigma
Thanks bro
What does set means?
@@patelkaushaljayeshkumar1773 set: the number of times a certain number of repetitions are performed. repetition: a single execution of an exercise.
only 1.27k subscribers? You deserve more. No bs, straightforward and easy to implement. 10/10
wtf now it s 1.97
Now he has 2.1k
no he has 2.31K
@@antillityhe is blowing ngl
He only started a couple of months ago and he’s growing fast as he’s getting recommended
Finally someone being straight to the point. No bs, love it.
This is awesome, no advertisment, no scamming ,no bullshit, hust straight up good info. Thank you
Short, concise and informative. Definitely subbing.
Omg this video has expanded the horizons of my consciousness, the backpack to add weight I can’t believe I’ve never thought of and the bench and weights are the only other things I need and I can definitely get those thank you so much!
Thank you bro you’re a star man because all of the workout guides I’ve seen they have like 50 different exercises for 7 different sections with some having specific ways to do them
but you’re the guy who understands the confusion tysm
thank you my guy you have organized the video very well and i really appreciate you tagging your workout list and schedule
you got a new sub
best of luck my guy
Thanks man, really love this format!
This helped me a lot man! I’ve been working out recently but felt embarrassed to go to a gym, but now I have a fully fleshed 6-pack and can bench 225! At the start I could only do about 4-7 pull ups and 20-25 push ups, but I can do so much more with ease! Working out using this routine has also given me lots of confidence and I feel more comfortable talking to my friends or this girl I like! This workout takes about 30 min, max per day and doing it for 3 months will already show results.
Finally a good self improvement video with NO bs, very thank you dude this summer gonna be crazy.
how you doing?
Thank you so much bro!! These are very helpful and ill definitely add them into my workouts!
this video is like gold to many people
Finally someone who’s straight forward
Bro your videos so good and you deserve 1 million subscribers great content keeping grind bro
Thank pal! it is really valuable, straight to the point. keep it up!🔥
Thanks, I really needed this!
Great video straight to the point also showed how to do these exercises explained each in simple terms 10/10 🔥 earned a sub
Ayy nobara
Thank bro this really means a lot to me
Thank You Bro, this improved my whole routine!
no bs, straight forward workout and the DOOM instrumental. bros a real one. subbed fasho.
God bless bro🙏🏽
Hell yeah, great to see others working out like this; where there is a will there's a way. I've been working out like this for 2 years now with literal rocks in a backpack doing pullups hanging off the edge of a pergola, I just weigh the rocks when it's time to progress by adding another one but otherwise I don't really pay attention to the weight, just making sure the load and sets are intense.
Don't do bodyweight-only sets at all personally cause I'm past that on most exercises (with the exception of handstand pushups for delts) and because I don't like having to do more than ~14 reps to get near failure. Currently I load up with ~30kg for wide grip pullups and 50kg (backpack + holding another big ass rock awkwardly between my legs) for dips between 2 tall chairs, ~40kg for diamond pushups etc. For abs I prefer L-sit holds on the ground (or on parallettes if new/lacking straight arm strength or you have relatively short arms), hollow body hold or hanging knee raises cause it's a bit more dynamic, and if a beginner wants to try they might be limited by their forearms/grip strength and endurance instead of their abs.
As for actually feeling the back with pullups/muscles in compound movements, in general I think it's not that necessary because even though you may not always feel it the muscle IS being worked as long as you're using proper form. It's a bit overrated and fairly difficult building a strong mind-muscle connection with your back but it'll come with progress and isn't something to stress over imo.
Chin-ups are great and I love doing them weighted as well but if you really want to blow your biceps/triceps/delts/any lagging muscle up and take it to the next level you need isolations so I also throw in 4 sets of bicep curls with the backpack on my pull days (grabbing it by the straps cause it's more comfortable for me).
Big up for the tricep isolations, I like the French Press in the 8-15 rep range - anything that brings you near failure in a 5-30 rep range will produce near identical hypertrophy.
Pike pushups are awesome, can adjust them to make it harder/easier by playing with the angle BUT don't forget the rear delts need loving too! Compounds mostly tend to work the front/side delts so even though they assist a bit in the inverted rows (great back exercise to complement pullups/chins because it targets the back muscles that they don't hit that well) it's not enough volume to get them to grow properly. Personally I do 4 sets of seated bent over lateral raises 3x/week because I've been ignoring them for the longest time, but I'm sure you can find more good exercises to experiment with.
Legs can be excruciating to properly train with bodyweight/calisthenics but that's a really nice exercise selection.
Great work man, spread the word that you don't need a gym to get into amazing shape - just creativity and commitment.
Appreciate such a long answer for us brother
this is what I'd do this upcoming vacation. playing games kinda bores me more now. I need to be in shape before the vacation ends.
Do it bro come back in 4 months and comment the progress that you made💪
no bs guide,, love it
THIS SAVED ME THANK YOU
Dope video man ! Wish u the best im finna be here supporting u !
Finally someone I can relate to
broo this vid is insanely helpful
Much c
Much gratitude and respect bro
for sure gonna try this
Understandable, to the point, no frills, very helpful. Chad guide 👍
this channel is highly underrated
Bro, you've explained this perfectly. I knew and know everything you have shown by all the muscle groups, by my experience too! 👍💯🔥
Your content is absolutely amazing, first video and you hooked me right in. Id say your subscriber count are underated af
It is an amazing video and congrats for your Hard work. Just one tip on the decline push ups it is extremely important to be straight otherwise you will not hit the upper part of your chest
this the right one i was lookn for underrated
thankyou dude, really bored + just tired of waiting to go to the gym (can't either afford + can't go). finna follow this
Thanks Bro👍👍
A perfect and simple guide
I'm glad I was able to see the exercises on the video, it helped me a lot because I've been training at home lately, but I really wish I'd understood what you were saying (I'm using a translator to talk to you).
Now that's commitment 💀
you rock dude :)
Didn't know that bags can be used as weights for calisthenics workout, great way of thinking. Thanks man!
Definitely subscribing !
Finally, a realistic home workout plan
I like how say bro after every sentence , even in the description .
Thanks a lot man
Thank you bro❤
very good bro, starting today
Thanks dude I needed this and it gets fun to see the progression
You helped me
thank you❤
Love ya man❤
thanks king!
This video deserves like. Everything is in a nutshell and very informative! I wish some tips about how to do exercises properly though.
I made a newer video that is the better version of this one. Theres more detail about what to do
Thank you bro!!! But I think I should train a bit to make myself ready for this
Thanks G!!
Been doing this for a like month and a half and noticing some great results thanks bro
And another thing your dieting is just important as your workout if not even more important.
yoo can u drop your workout schedule?
@@OkaySureDude5600I do push -> pull -> legs -> rest rinse and repeat, I find doing this instead of working 6 times a week better for my schedule and also keeps me motivated.
@@OkaySureDude5600bro it’s literally in the video itself are u actually slow 😭
@@stx1uhI personally recommend Push Pull Leg and then rest instead of doing push straight after leg day, I find having 2 rest days keep me motivated and having another day for muscle repair is also really good.
great video bro, next could you show how to work up to a oull up tho? im weak asf and cant do one
here before 600 subs
I like the subtle music
Another thing for tris and chest is doing proper dips. i get two chairs but any two surfaces count. Its great!
keep it up king
Good Work Bro
Nice video 😊
THX MAN
Respect✊
hell yeah im doing this tmr
Thank you 😭🙏
Thanks bro❤
Thanks man
Stay strong 💪 Men are Brave 🦇
Gonna start doing this I'll come back in a few months and update you guys on my progress 💪🏽
Great video
Thank you!
love the music taste
I can't find the routine link at your description, but thank u for a very informative video
Just 4 days and I can see how my biceps and triceps is getting bigger, amazing.
He is also reading the laws of power am impressed
You just earned a subscriber bro🎉
🫡
Im not sure you need to do 4 sets but this is a really good video. Usually when I go to absolute failure the number of reps I can do on the next set halves. By the time I'd get to my 4th set I'd do like 1-2 reps with awful form. I'll go 2-3 depending on how demolished my muscles feel, and if I'm not sore in a day or two I haven't done enough.
thanks bro
Thanks bro
Thnx bro for showing each and every exercise in detail it will help many ppl including me most of the exercises I am gonna do ( not all) and after around 3 months I will tell u my transformation whether it's worthy or not to build athletic body 🔥🔥🔥🔥🔥🔥🔥🔥🔥 just gonna save this video for now
How's is it going bro? Any improvement?
How's is it going bro? Any improvement?
how is it going now bro
awesome video
respect for saying “Until failure”
This actually works
I'm doing this for almost like 3 months
I'm seeing a great difference in my body structure and muscles
Hatts of to this guyy
Did u do the whole thing everyday or only specific muscle group on a particular day
@@chowkidarilikeitbro883it’s better to separate push, pull, legs, and rotate them out every day. Also make sure to have a rest day per werk
where's the description link?
Btw great video!👏👏
That's everything fine!
I also have to add - please, use Your *old* backpack. Because ordinar (not professional, not for skyping or for some sports) backpack can break off. It's easy to sew the straps back, but it can be look messy, so.. I think it's better to use old backpack that You rarely wear
Thank you bro🎉God Bless You and Your Family 🎉
You too bro I wish you and your family the best
@@BasedTips Thank You Bro 🥳🥳🥳🙌🙌
And this ladys and gentleman is called perfection
Islam makhachev 🔥
Awesome video bro, i dont see the workout routine in the description though? Im on mobile
it's actually require way more disciple to train are home rather that in the gym, personally.... when you arrive at the gym your, you know that you're here to do your jobs, the machines, the dumbbells and whatnot push you to start... but in home there is nothing to push you to start the session....
Definitely. Struggled with getting myself to do at home workouts for a long time, even though I had almost no difficulty building a gym habit before that. It eventually becomes second nature though, automatic - if you keep at it.
Very good! Add some running :)