BEST HOME BODYWEIGHT WORKOUT ROUTINE 2021

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BEST HOME BODYWEIGHT WORKOUT ROUTINE 2021

No gym and no equipment but still want to have a weekly workout routine? Try our five day bodyweight split. Hitting legs, back, chest, shoulders, arms and abs this plan has you covered. All exercises with sets and reps listed below! Hope you enjoy it. Stay Buff.

( Want more bodyweight workout routines? Check out our bodyweight book here: http://www.buffdudes.us )

Day 1: Legs

Reverse/Front Stationary Lunges | 3 Sets x 10 Reps (each side)
Lateral Squats | 3 Sets x 10 Reps (each side)
Single Leg Romanian Deadlifts w/Knee Raise | 3 Sets x 10 Reps (each side)
Elevated Single Leg Glute Bridge | 3 Sets x 10 Reps (each side)
Calf Reaches | 4 Sets x 20 Reps

Day 2: Back

Floor Pullovers | 4 Sets x 10 Reps
Inverted Rows SS w/Scapula Push | 4 Sets x 10 Reps
Divebombers | 4 Sets x 10 Reps
Reverse Snow Angel SS w/Supermans | 4 Sets x 15 Reps
Dolphin Kicks | 4 Sets x 15 Reps

Day 3: Chest

Wide to Close Push-Ups | 4 Sets x 15 Reps
Incline Push-Ups SS w/Decline Push-Ups | 4 Sets x 10 Reps (and 4 x Failure)
Chest Dips | 3 Sets x 12 Reps
Planks | 3 Sets x 30 Seconds

Day 4: Shoulders

Elevated Pike Push-Ups | 4 Sets x 10 Reps
LYT’s | 4 Sets x 15 Reps (Each Complete Movement)
Push Back Push-Ups | 4 Sets x 10 Reps
Wall Slides | 3 Sets x 15 Reps
Otis Ups | 3 Sets x 10 Reps

Day 5: Arms

Diamond Push-Ups | 4 Sets x 15 Reps
Alt. Triceps Cross Chair Dips | 3 Sets x 10 Reps (Each Side)
Praying Mantis Push-Ups | 3 Sets x 10 Reps
Underhand Inverted Rows | 4 Sets x 15 Reps
Negative Single Arm Underhand Inverted Rows | 3 Sets x 8 Reps
Tuck Push-Ups | 3 Sets x 12 Reps