Most people workout at a gym. Sometimes, it might not be possible to get to the gym. For example, say there is a severe snow storm and the gym is closed. What do you do? If you have equipment at home, you can use that. If you don't, you can use my workout:
Biceps:
Super Set
Alternating Jug Curls X 12-15
Alternating Hammer Jug Curls X 12-15
Preform two-three super-sets, alternating starting exercise
Cross Body Hammer Jug Curl 2 X 12-15
Triceps:
Tri-set
Lying Jug Extensions X 12-15
Seated Tricep Jug Press X 12-15
Jug Kickback X 12-15
Preform three Tri-sets, each beginning from a different exercise
Shoulders:
Tri-set
Jug Press 2 X 12-15
Seated Rear Jug Lateral X 12-15
Side Jug Lateral X 12-15
Front Jug Raise X 12-15
Preform three Tri-sets, each beginning from a different exercise
Forearms:
Super-Set
Wrist Curls X 12-15
Reverse Wrist Curls X 12-15
Preform two-three super-sets, alternating starting exercise
Super-set
Behind the back Wrist curls X 12-15
Side Wrist Curls X 12-15
Preform two-three super-sets, alternating starting exercise
Legs:
Super-set
Jug Squats X 12-15
Stiff Leg Deadlift X 12-15
Preform two-three super-sets, alternating starting exercise
Super-Set
Jug Lunges X 12-15
Jug Side Lunges X 12-15
Preform two-three super-sets, alternating starting exercise
Calves:
Standing One Leg Calf Raise 3 X 12-15
Reverse Calf Raise (Place jug on foot) 3 X 12-15
Chest:
You can do dips using chairs and push ups for your chest.
If you have any type of bench (ex: wooden)
Super-set
Flat Flies X 12-15
Flat Jug Press X 12-15
Preform Four super-sets, alternating starting exercise
Back:
If you have a place to do wide grip pull ups, do them!
Bent Over Jug Rows 4 X 12-15
One Arm Rows 4 X 12-15
Don't do every body part on the same day. If you planned on doing chest and triceps, only do the exercises for chest and triceps. I'm sure that most if not all of the people reading this can preform a lot of reps with a jug full of water. That is why I incorporated super-sets and tri- sets. In order to give each muscle a good workout, you alternate between starting exercises for the super-sets and tri-sets. If you have weights, by all means use them! This is a last resort Doing this is better than completely missing your workouts!
When you are done, drink a glass of milk.
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