To Build Muscle without weights...

Do this Morning & Evening workout without weights twice a week...

For Part 1 of your morning workout...

Do *100 reps of JUST 1 of the 5 exercises below to build up your chest, shoulder & triceps muscles...

Push-ups, Elevated Push-ups, Combo Push-ups or do board push-ups if you're not strong enough to do 1 push-up.
Chair Dips at home or Regular Dips
Bench Dips

These first 3 exercises will build up your Chest, shoulders & triceps
Handstand Push-ups - Builds up mainly just you shoulders & triceps and your upper chest a little bit
Bodyweight dumbbell chest flyes - Only builds up your chest muscles

*DON'T WORRY! - you don't have to do all 100 reps in a row without stopping - you can do 100 sets of 1 rep as long as you do all 100 reps.

For Part 2 of your morning workout...

After you done all 100 reps from part 1... Do this 4 minute ab workout here or you can Do 1 of the 7 exercises below for 4 sets of 8-to-12 reps....

If you don't understand...
Click here to see an example of this morning workout

For Part 1 of your evening workout...

Do *100 reps of any kind of pull-ups or chin-ups to build up your back & biceps muscles or if you can't do one pull-up or chin-up...

*DON'T WORRY! - you don't have to do all 100 reps in a row without stopping - you can do 100 sets of 1 rep as long as you do all 100 reps.

For Part 2 of your evening workout...

Do 5-to-10 50+ yard hill sprints or regular sprints on a flat surface to build up your leg muscles or Do 100 reps of Jump Squats if you can't do sprints.

If you don't understand...
Click here to see an example of this evening workout

If you can't do this workout in the morning & evening...

You can combine the Morning & Evening workout without weights into ONE workout by Doing a Superset of 100 reps using ONE exercise from part 1 of the morning & evening workout - so for example...
- You can do 100 Push-ups followed by 100 pull-ups or to finish your workout even quicker...
- Let's say you can only do 25 push-ups in a row before you have to rest - well, instead of resting - You can go ahead and do 25 pull-ups & then go back to doing push-ups and you go back & forth until you've done all 100 push-ups & pull-ups and then...
- You can Do this 4 minute ab workout and you'll finish your workout by doing 5-to-10 (hill) sprints or Doing 100 Jump Squats OR...
You can do this workout on a 4 day cycle by...

Doing part 1 of the morning workout on Monday and...
Doing part 2 of the morning workout on Tuesday and...
Doing part 1 of the evening workout on Wednesday and...
Doing part 2 of the evening workout on Thursday and then...
Resting on Friday and then repeating this cycle on Saturday OR...

You can do this workout on a 2 day cycle by...

Doing the morning workout on Monday and...
Doing the evening workout on Tuesday and...
Resting on Wednesday and then...
Doing the morning workout again on Thursday and...
Doing the evening workout again on Friday and...
Rest on Saturday & Sunday and then...
Repeat the cycle all over again on Monday and...

You DO NOT HAVE TO workout in the mornings & evenings - you can still workout 2 times a day as long as you take at least a 4 hour break between workouts and...

To get a bigger muscles faster without weights with this workout...

Important Tip!: Once you can complete all 100 reps in under 10 sets while resting only 2-to-3 minutes between sets then...

You'll have to add some resistance to your Push-ups, Dips, Handstand Push-ups, Bodyweight flyes, pull-ups or chin-ups & Jump Squats to keep building bigger muscles and to add more resistance...
You can wear a Weighted Vest or Ankle Weights or You can wear a book bag filled with weights or anything else you can think of to add more resistance.

Make your muscles get bigger faster by Taking every 3rd-to-4th week off to allow all your muscles to Rest, recover, grow, get stronger and get bigger and...
Make sure you take at least 2 days off between your 2 weekly workouts & Look at how many times a week you can workout the same muscle to make it bigger before you think about doing this workout more than 2 times a week and...
KEEP A TRAINING LOG - you must keep track of how many sets & reps it took you to finish all 100 reps - go here to find out more about why keeping a training log is important if you want to get bigger muscles and...

Here's more workouts without weights you can do...

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

danz

You can do pullups on almost anything!

anything you can "pull yourself up" on will work

is there a tree branch, a door or anything that can support your weight you can pull yourslef up on?

Adrian Bryant | 12.20.09 - 5:46 pm

hey adrian
I'm kinda doing this routine workout but kinda for the part 1 evening workout I do not have those pull up equipments. So is there other way for me to do the part 1 evening workout without using weights and equipments?

PS: I do not have any weights at home.. furthermore nearby my places doesn't have gym.

Best wishes,
danz

danz | 12.19.09 - 1:19 am

Thanks a lot Adrian,

I will definately do this routine for a few months to see myself. I also have a weight vest that I can us when the tim comes..

Thanks again, I really appreciate it!

Søren

Søren | 12.01.09 - 1:29 am

Søren

I did it only doing them once a week but here's the thing...

After a while you'll need to add some weight or resistance to your body weight exercises to get bigger muscles but overall...

You can look much better and more muscular without weights

Adrian Bryant | 11.30.09 - 7:41 pm

Hey,

I just found this fantastic website, thanks for all the great info you and advices you have on the site, I and I'm sure, many others are really appreciating it.

This two exercise workout sounds pretty interesting..

My question is, can you really expect to build a muscular upper body doing this exercise alone two times a week?

Thanks for all your time and effort!

Best wishes,
Søren

Søren | 11.29.09 - 8:45 am

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by jet – tahoe

February 18, 2010 - 01:18

i am about to turn 13 i weigh 40 kilos and have been like it for 2 years i want to put on weight and build muscle i try to alot but i am to skinny to make muscle PLEASE HELP and i hate seafood so i cant do any of the calorie diets.??