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Here is the workout that I will do outside or at home with no equipment, using totally bodyweight compound exercises / calisthenics movements that are amazing for building a strong, toned, fit upper body. Not only are these exercises great for building strength / growing your muscles, but they are also beneficial for your core so you get a solid core strength workout as well.

As I explain in the video, You can take some lightweight equipment along with you such as resistance bands or small dumbbells in order to perform some isolation exercises such as bicep curls or lateral raises in order to develop your muscles HOWEVER this is not completely necessary as I explain in the video that you can use different variations of the exercises in order to target specific muscles.

This is a full upper body workout – a chest workout, arm workout ( bicep and triceps) , ab/core workout, back workout (rear delts and latimus) and a little of your shoulders depending on which variation you do.

This workout is totally suitable for beginners as I give different variations that you can do in order to make the exercises easier (for example doing a bodyweight row instead of a pull up, push ups on your knees instead of decline push ups or a dip on a bench instead of a parallel bar)

However I also give the variations you can do if you are an experienced lifter / athlete. For example, you can add weight to the pull ups to make them harder and reach progressive overload by using a backpack. Doing a push-up with a backpack loaded with a little weight is a great way to keep progressing, and keep gaining strength, size & mass. It will train your body to get stronger / grow bigger muscle fibers whilst still having no gym and working out at home/outdoors with no equipment.

So I give you a full range of different bodyweight / calisthenics exercises that you can do during the workout to either make it easier or harder.
I also give you the correct amount of reps / sets you should do each exercise for and the amount of rest you should have between each set for your specific goal.
For example, for hypertrophy (gaining bigger muscles) you’d probably want to use 8-12 reps for 4-5 sets per exercise with 45-90 seconds rest.

Hope this video helps and gives you some motivation / inspiration to go and work out even though there is no gym, you need to have a home workout or you do not have much equipment laying around.

Many public places / parks / beaches all have epic outdoor workout areas now. I have found them all over the world.

Please make sure to check out my other cool fitness videos:

My Full upper body gym workout for building mass strength and size

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HOW TO EAT HEALTHY ON A BUDGET

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Chest And Tricep Exercises You’ve Probably Never Tried

Upper Body Workout For Bigger Shoulders, arms and chest

5 CHEST AND TRICEP EXERCISES YOU CAN DO ANYWHERE WITH NO EQUIPMENT

FULL BODY WORKOUT AT HOME AND GYM

LIVE CHEST TRICEP CARDIO AND CORE WORKOUT

BEST DIET FOR WEIGHT LOSS VIDEO

MY BELLY FAT LOSING TRANSFORMATION VLOG

CARDIO VS WEIGHTS FOR WEIGHT LOSS

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