Build muscle From Home

In this day and age a Gym membership can be pretty pricey. So many people who want muscle always ask the question of "How can i build muscle from home?" I have found a workout that is very good for getting good results from home. 

Backpack Workout.

The backpack workout is a workout that really builds muscle if you keep the correct form, And all you need is a rucksack.

Grab a rucksack and fill it with objects that will add weight .This can be anything from books to bags of rice or even big bottles of water.As long as there is some weight to it it should be fine

Monday - Legs / arms

For this you need to do 3 super sets and rest 1 minute between each set.

make sure to drink plenty of water between sets.

Legs

• Put the back pack full of objects on your back and tighten the straps.
• Do a  10 Squats with the rucksack on your back 
• Once these are done, Immediately do 10 lunges 

Arms

• Start out by doing  10 - 20 pull ups with the back pack on
• immediately  do 10 -20 Triceps dips with the backpack resting on the front of your thighs.

Wednesday - Chest /  abs

Today you should be working on the chest and then followed by the abs. Make sure you warm up before doing this workout.

Chest

• Start with backpack push ups Do 12 repetitions of this
• Straight after this do 10 dips with the back pack on 

Repeat this 3 times  and rest 45 seconds between sets.

Abs

With abs it is one of the hardest muscles to get defined because a big part of it is diet. Now i'm not saying you cannot build the muscle but with the fat there, The muscle wont show.

• Do 30 seconds of bicycle crunches without stopping 
• immediately after follow up with Bruce lee dragon flags (30 secs)
• After this do 30 seconds of the plank

Friday - Shoulders / back 

Do 3 sets of 10 - 20 reps

Back

• Start out doing backpack bent over row. Good for the back
• Then after do a pull / chin up with the backpack on.

Shoulders

• Backpack shoulder press 3 sets of this exercise which is just a regular shoulder press but with the backpack, Instead of dumbbells.

Sunday - cardio 

For the cardio we are going to do 3 sets of each exercise fore 1 minute reps

Skip on the spot for 1 minute and then follow that on with burpees for 1 minute

after the burpees mountain climbers for a minute and that is one set

I hope you get success from this workout and let me know what you think of it.