| If you want to bodybuild but have no access to a gym, | | | | - Standing Horizontal Rotation Press, |
| don't fret. Bodybuilding exercises can still be done even | | | | - Seated Dumbbell Arnold press. |
| by those who don't have access to a gym. It's just a | | | | Bodybuilding Exercises for Outer Back Using Weights: |
| matter of improvisation. | | | | - Close Grip Chin Up, |
| While it's great to have access to a gym, it's not | | | | - Pull Ups, |
| always possible for us all the time especially when | | | | - Dumbbell Pullover. |
| we're traveling, on a tight budget or unable to drive to | | | | Bodybuilding Exercises for Biceps: |
| the gym. | | | | - Dumbbell Curl (1 arm or 2 arms), |
| Remember that the key to bodybuilding is progressive | | | | - Reverse Barbell Curls, |
| resistance, so as long as you're lifting heavier and | | | | - Concentration Curl. |
| heavier weights and perform harder and harder | | | | Bodybuilding Exercises for Triceps: |
| workouts, you can still achieve the body of your | | | | - Decline Tricep Extension, |
| dreams. | | | | - Skull Crushers, |
| For convenience you may want to invest in a set of | | | | - Lying Barbell Extension, |
| dumbbells, barbells and a workout bench. If budget | | | | - 1 Arm Overhead Tricep Extension, |
| won't even allow this, there are bodybuilding exercises | | | | - Advanced Tricep Bench Dip (ankles on stability ball). |
| you can do just by using your own bodyweight and | | | | The best way to get ripped abs is by performing a |
| improvised tools. You may use filled water bottles, | | | | circuit of 1 to 3 sets of 8 exercises, about 10 to 20 |
| suitable furnitures, locks, rocks, or even ask your kids | | | | reps per exercise. Go from stable positions (floor) to |
| to jump on your back! Just be creative and make use | | | | increasingly unstable positions (stability ball, BOSU ball), |
| of what you can! | | | | or from no weights to those with added weights. |
| Bodybuilding Exercises for Chest: | | | | Abs Exercises: |
| - Standard push ups, | | | | - Full Sit Ups, |
| - Push up with elevated feet, | | | | - Weighted Ball Stability Crunch, |
| - Push up with rotation. | | | | - Plank, |
| Exercises for Lower Back & Hamstrings: | | | | - Elbow Bridge, |
| - Hamstring Ball Curl, | | | | - Reverse Crunch, |
| - Single Leg Hip Extension, | | | | - Double Crunch, |
| - Superman, | | | | - Ball Crunch with Resistance. |
| - Squats. | | | | Be aware of health and safety precautions. If you're a |
| Bodybuilding for Legs: | | | | beginner make sure you study in great detail the |
| - One Leg Box Step Up, | | | | proper technique first before you even embark on a |
| - Lunge, | | | | bodybuilding program. Also, make sure the bodybuilding |
| - Dumbbell Bulgarian Split Squat, | | | | program you do is suitable to your body type, skill, |
| - One Legged Squats on Bench or Step. | | | | experience and fitness level! |
| Shoulder Exercises: | | | | If you're unsure where to start, I can send you a |
| - Upright Rows, | | | | beginner's program designed to condition your body, |
| - Lying Side Raise, | | | | address any muscular imbalance, strengthen your core |
| - Military Press, | | | | muscles, and train you about proper technique. |