full body workout At home No Equipment

Day 1 :



- squats ( ramped ) ( 5sets .. 5 reps )
- bench press ( ramped ) (5sets .. 5 reps )
- upright row ( 3 sets .. 10 reps )
- skullcrushers ( 3 sets .. 10 reps )
- dumbbell curls ( 3 sets .. 10 reps )
- leg curls ( 3 sets .. 12 .. 15 reps )
- ab wheel roll out ( 3 sets .. 10 .. 12 reps )




Day 2 :



- deadlifts ( ramped ) ( 3 sets .. 5 reps )
- Romanian deadlift ( 2 sets .. 8 .. 12 reps )
- seated over head press ( 3 sets .. 8 .. 10 reps )
- pull ups or inverted rows ( 3 sets .. 10 .. 15 reps )
- Dips ( 3 sets .. 10 .. 20 reps )
- barbell shrugs ( 3 sets .. 10 reps )
- standing or seated calf raise ( 3 sets .. 12 .. 15 reps )
- plank ( 3 sets .. 60 second )




Day 3 :



- squats ( ramped ) ( 3 sets .. 5 reps )
- squats ( 1set .. 20 reps )
- incline dumbbell bench press ( 3 sets .. 10 reps )
One arm dumbbell row ( 3 sets .. 10 .. 15 reps )
Seated Arnold press ( 3 sets .. 10 .. 15 reps )
Cable triceps extension ( 3 sets .. 10 reps )
Barbell curls ( 3 sets .. 10 reps )
Leg curls ( 3 sets .. 12 . 15 reps )
Ab wheel roll out ( 3 sets .. 10 .. 15 reps )