The last of our home workout plan series involves exercises for your back and arms. Much like the Abdominals 2 workout, this one does involve a chin up bar. Details for where to get a reasonably priced one are found are found below.
1. Wide Pull Up
Grab a straight or curved pull up bar with a palms forward grip a little wide than shoulder width apart. The wider the grip, the more difficult the exercise. Pull up without using a leg kick so you can concentrate on working your muscles and not using momentum. Pull up as far as you can - a minimum would be getting your chin over the bar. Ideally, get the bar all the way to your upper chest. Hold for a second and slowly lower back to an arms extended position.
Do 15 reps.
2. Bicep Pull Up
The bicep pull up is the same as the wide version except for your hand position. Grab the bar with your palms facing towards you and within a few inches from each other. This will put more of the load on your arms.
Do 15 reps.
3. Dips
Home workout plans will normally involve this basic exercise as it is easy to do anywhere. There are different versions of the dip you can use. Our intent is to not use equipment so this version uses a chair or other sturdy flat surface. I have a heavy coffee table that I use. The basic form is as shown in the picture with your palms on the edge of the chair, feet on the floor and lowering your body until your biceps are parallel to the floor.
To make the move more difficult:
- straighten your legs out in front of you
- place your feet on top of another chair
- add weight in your lap
Do 15 reps.
4. Inner Pull Up
This one is the same as bicep pull ups except your palms face away from you. This will work your arms and back from a different angle for better development.
Do 15 reps.
5. Pull Up Hold
Using a wide grip, pull up until your biceps are parallel to the floor and hold that position for 15 seconds.
6. Handstand Hold
This is really good for your shoulders, arms and core muscles. Do a handstand using a wall to lean your feet against. Keep your body as vertical as possible and your head in a neutral position to avoid arching your back.
Hold for 30 seconds.
7. Handstand Push Ups
Not he really tough part. Take a rest from the handstand hold and go back to that position. This time lower your body until your head touches the floor and push back up. If you can't do the required number, do what you can as a full push up or do partial push ups until you get stronger.
Do 15 reps.
8. Regular Pull Ups
This is the wrap-up exercise to blast your muscles one last time. Do a neutral position pull up with hands at shoulder width apart for as many good reps as you can do.
Overview:
Back/Arms
Wide Pullup
15
Bicep Pullup
15
Dips
15
Inner Pullup palms away
15
Hold
15 s
Hand Stand - wall
30 s
Hand Stand Pushups
15
Pullup
failure
4 - 8 sets
A home workout plan like those that I have shown you in the past articles are a great way to save time by exercising at home.
I am the founder of ViSports. I run two websites designed to help educate visitors about youth nutrition, training and motivation. The primary site is a blog at http://visportsnutrition.ca. We produce a newsletter where you can receive a number of free articles and books. Feel free to leave comments and questions if you need more information on a related topic you can not find.
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