I was certified in 2012 by i.s.s.a as a trainer. Worked at a couple gyms and built a part time personal training business in which I would go to people's homes but mostly we would meet at parks for routines...did a lot of bodyweight stuff..

I started to respond to a post where a member found himself without a gym because of the Corona Virus..it's crossed the line guys and gals..shutting gyms down..but instead of responding I decided to do a write up to help others that might find themselves in this exact predicament..ALSO switching to this routine could really help shock the body into new strength, endurance, and growth..strength that really stays with you and gets your stabilizer muscles involved a LOT.. do you have access to a park? Generally you can find a place to do pull ups and dips at a park..or look on Amazon or eBay for a calisthenics station..or buy a pull up bar and dip station.. whatever fits your budget..items that help are a belt with chain and some weight for weighted pull ups and dips.. if not this routine still works well..I did this for 3 months and was very happy with the results and just how I felt physically..VERY strong and all my lifts went up when I came back to the gym.

THE ROUTINE

Day 1 CHEST- [EXERCISE ONE] do dips and focus on your chest..arch forward to where your chest is parallel with the ground/Dip bars.. really use the mind/Muscle connection..push with your chest..limit your arm use as much as possible(for triceps lean back with your back straight and lock out..that's another routine though).. secondarily arms will come into play..the longer you do this routine the better you will get at it. Meaning you'll get better at isolating and using your chest moreso than your arms. Dips..do sets until you reach 300 total reps..each set you're going to hit reps until ALMOST failure..your pacing yourself.. When you feel as though you have 2... maybe 3 left..stop..time exactly 60 seconds (this is highly important..it's every bit as important as the exercises) then hit another set. Have paper handy to write your reps..when you reach 300 reps.. you're done..time to move on to the next exercise..rest 2 minutes [EXERCISE 2]..elevate your feet on a chair, steps, bars, etc..to focus on your upper chest. Again mind/muscle..this is SO important when doing bodyweight exercises for them to be most effective. Feel the muscle..know what area your hitting..push with your chest..hands about shoulder width. Do 100 reps. Perfect form pushups. On all these exercises you're performing at a moderate speed of movement..fluid movement. Almost get to a point of locking your arms out but not all the way to keep constant tension on your chest. 100 doesn't sound bad? Well, you just did 300 dips..it's going to start burning nicely. Sets on this exercise do not matter. You just hit 100 reps with 60 second timed rest periods. Now you have 400 reps on your chest routine. Dips have primarily targeted your lower chest but the entire region comes into play.. elevated has hit upper pecs. Now we rest 2 minutes and go to [EXERCISE THREE]regular push ups. Perfect form, mind/muscle, fluid movement..almost lock out but DON'T to keep constant tension on your chest. This targets your mid pec region. Sets do not matter..reps DO..we do 100 reps with 60 second timed rest periods between sets. Now for the finisher. Rest 2 minutes and now we do [EXERCISE FOUR] assisted "push ups" I say assisted because we want high reps to burn the fuck out.. place a chair against a wall and use the arms..or stand in front of rails..or a table..a dresser in your house Even.. something you can push yourself off of..on this one.. sets matter..reps are to failure..with this form is very essential..I put my hands a little closer than shoulder width. 3 sets to failure..when I say failure..you CAN'T push yourself off anymore..keep your feet planted and go down as low as you can and push yourself back up..do these even more fluidly..a little faster. Burn the fuck out each set..all 3 sets. Let's say you did 50, 30, then 20..that will end the chest routine with 600 reps. But Don't cheat yourself if you can do more on the finisher. FAILURE..all 3 sets..60 second times rests.. If you need assistance on the dips in order to reach 300 reps have a workout partner hold your feet as you cross them behind you. And if you need more of a challenge get a dip/pull-up belt with a chain to add weight. The dip/pull-up belt and the calisthenic station is fairly inexpensive. In fact I recommend the weighted dips. Your going to want to make it more challenging each week. It's highly important that you write all reps and sets down. Each week challenge yourself to do more reps on the exercises. Try to do 300 reps on dips with less sets..even better if you have the belt start adding weight. Don't have weights either purchase a couple dumbbells online (I got an adjustable set that goes up to 100ibs each dumbbell on Amazon for less than 200 bucks.) Or get creative! Chain a cylinder block..a bag full of heavy items..books, tools, your giant 15ibs ass dildo.. whatever you need. On the exercises beat your own reps/sets every week.. use better form every week.. this is part one- CHEST ROUTINE. I've got a bodyweight routine for legs, back, arms, shoulders...the whole body. Took a lot of trial and error..a lot of creativity and I out a lot of thought into all these bodyweight routines. I'll post another one soon.. didn't want to cram it into one long giant ass post.

LINK TO "BACK AND BI'S PT 2

https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...

link to leg workout
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...