I've been doing basic body weight exercises for over a week now and want something a little more challenging, I would like to have more defined arms and legs but don't have access to a gym, I don't own any equipment or anything so the less equipment required the better.
Could you bros make a full routine with rest days (If needed) for a skelly trying to gain some mass, the sooner the better, I do not care if I have to do it every day for 6 months, I want to make it bros.
130ish lbs
5'7"
12-15% BF
I hope you arent expecting real gains
>>38905741
I'm trying to get as much as I can for what I have
Want to be my gf?
>>38905754
Alright, you could try calisthenics, very little leg exercises but worth the try
Push ups 3x12,advance to diamond push ups after that 3x12 (use a 2-1-2 tempo)
Bodyweight rows 3x12(find a place to do them),do horizontal if you can't do vertical rows
Pull ups 3x8,do negatives if you can't do them
squat 4x15,do progressions to pistol squat get to 3x12 on both legs
Dips 3x12,do negatives if you can't do them(use 2 chairs or something)
Do planks for your core
For shoulders just pick 2 chairs that ain't that heavy for you and do lateral raises til you can't lift them anymore
Now you won't get big doing these,but you can look decent and pretty good if you eat enough.
Note:Use full range of motion and good form(check out bodyweightmovement on youtube for that),and do your best every workout.You get out what you put in.
>>38905836
Thank you anon
>>38905602
Pushup variations:
One arm
feet raised
handstand
Planche progression
Legs:
Pistols all day all night
Those two exercises, adequately progressed, will lead to a normies idea of looking fit.
>>38905864
and imbalances
>>38905602
Look up
Convict conditioning
Building the gymnastic body
Power to the people
Infininte intensity
You are your own gym
5bx
Also look into
Tabata
Hiit
Anything by jack lalane
Barbarians
Ghetto workouts
Mov nat
Self resistance
Isometrics.
>>38905836
do this 3-4 times a week(AxAxAxx) eat enough and you will see results,I promise
>>38905872
Imbalances where and relative to what? If you mean left\right symmetry, then only if you do them like a shit cunt. if you mean the lack of antagonist work and the whole pattern overload thing, sure, but they didn't say they have access to something to do chins on. Good thing you can do shoulder slides, as an example, to help with forward rolling shoulders. Also, you can train neck with resistance, so if you don't want to invest in a harness, just use a towel and pull against it
>>38905903
I meant the lack of pulling movements,I'm pretty sure he can figure out a way to do pull ups
im not a fan of kinobody's barbell programs, but his bodyweight course called bodyweight mastery is pretty good
>>38905602
post body
>>38905602
Op go to plg.com and get all the calostenics stuff for free there