Men's Workout Plan To Gain Muscle | Home Workout| Lose Fat

 My friend has been asking me for a long time that Freak please tell us that How Can We Get a Good Body By Home Workouts and they used to ask me Freak please tell us Men’s Workout Plan so that we can add that up in our daily routine. So, I thought that this is a great idea which I should share which you guys too, so I created an article for you on the topic of “Men’s Workout Plan”. Hope you will definitely follow it in your own routines and make your crush to fall in love with you. Ah! Funny! 

Use School bag instead of dumbbells

Men’s Workout Plan

Really a good body matters in every field of life. So it is quite necessary to exercise on daily basis but going to gyms takes a lot of time from our daily life. So, I am here to help you in Home Workouts. So all the exercise I am going to tell you in this article will not only help you in losing your fats but will also help you to build your muscles.
 I will tell you different exercises for different parts of the body. You have to do all this exercises in a conventional which means that you need to take a few seconds rest after each workout in order to gain muscles but if you wanted to lose weight than we are going to put them in a circuit which means that there will be no time gap between any exercises. 

So let’s get started:

First we would require a school bag which is generally easily available. We need to put some books, water bottles and some other weight similar to them. We are doing this because it is necessary in order to build muscles o pressurize our muscles and give tension to them.

In this starting you can put weight according to your comfort which will be gradually increasing weekly, it will keep increasing tension to your muscles and you will be gaining muscles every week. So, we are going to use this as a weight or resistance. 

If you are not having dumbbells than don’t worry bag will work as dumbbell.

So let’s move to our first exercise which is squats:

·         If you are completely new in workout and do not feel that you can handle the pressure of the bag then you can start-up with only body squat. So we will do 3 sets and 12 repetitions of Jump Squats.

Jump While doing Squats

·         If you are not beginner and you can manage the weight of the bag that you are going to do weighted squats. In this Squat we need to hang our bag to our shoulder and start squatting. (This is an alternative.)

You may read: Stretching After Workout| Home Workout| MRF@Huslter
      Now let’s move to second which is push-ups:

·         As I have said it earlier if you have strength then you can go with weight if you do not feel that you do not have strength than there is no need to pressure yourself.

·         For push-ups you will have to do 3 sets of 10- 12 repetition which will be quite effective in starting time.

Now it’s time to hit our back:

So, to hit our back we are going to use bag again because we can’t use any kind of body weight there.

If you have basic strength than we will do single arm bent over rowing and in the case if you are beginner than you can do double arm bent over rowing. So of this exercises too we are going to do 3 sets of 10 to 12 repetitions.

Free advice:

If you feel that home workout is not much effective than you are wrong because home workout is really so much effective if it is done in a proper manner. You need to increase your resistance gradually if you are feeling it easier in order to getgive tension to your muscles. You can increase resistance by adding some water filled bottle or books in your bag.

Now it’s turn for the fourth exercise which is for shoulder:

So, in this we will do most simple and basic thing, i.e. single arm overhead with our bag and you can manage resistance as per your will. You need to hold bag in such a way as shown in the given picture.

You need to do 3 sets of 10 to 12 repetitions.

Now our shoulder exercise has been done so we are going to do exercise for arms:

So, for arms we are going to supersets, biceps and triceps. First I will tell you how to do single arms curls with a bag, so look below at the image.

Now, we are going to do superset to our triceps, so for triceps we will do overhead back presses. Check the below image to understand it correctly.

Now, the wait is over. The main thing which can make your personality absolutely better is abs. So for abs:

We need to do crunches, superset with leg raises and we will do only 8 to 10 repetitions for both the workouts. First we will do crunches then leg raise to pressure our abs muscles.

  

Crunches:

Leg Raises: 

Conclusion:

This all is the basic workout at home, no gym. If you want to gain muscles than 3 sets and 10 to 12 repetitions of a set and if you want to lose weight then all the above workouts that I have told you need to do 1 set of first exercise than 20 seconds rest than 1 set of another exercise than rest and so on. This will make a single round and do three rounds of this.

I hope dude that you guys will now be able to do full body workout at home  and if this article helped you than please comment below!

Thanks for being here!