Bodybuilding Exercises You Can Do Without a Gym

Written By Clement Yeung

Bodybuilding exercises can still be done even by those who don’t have access to a gym. It’s just a matter of improvisation.

While it’s true that having a gym will permit you to do a bigger range of bodybuilding exercises, using your bodyweight and improvised tools will do just fine if you know alternative exercises and how to execute them properly.

Since the key to bodybuilding is progressive resistance, you must lift heavier and heavier weights and do harder and harder workouts.

There are many bodybuilding exercises you can do just by using your own bodyweight and improvised tools so it’s not essential to purchase a gym membership to bodybuild. You may use filled water bottles, suitable furnitures, or even ask your kids to jump on your back!

OK so let’s get started!

Bodybuilding Exercises for Chest: Standard push ups, Push up with elevated feet, Push up with rotation. Exercises for Lower Back & Hamstrings: Hamstring Ball Curl, Single Leg Hip Extension, Superman, Squats.

Bodybuilding for Legs: One Leg Box Step Up, Lunge, Dumbbell Bulgarian Split Squat, One Legged Squats on Bench or Step.

Shoulder Exercises: Lateral raises, Shoulder Press, Standing Horizontal Rotation Press, Seated Dumbbell Arnold press.

Bodybuilding Exercises for Outer Back Using Weights: Close Grip Chin Up, Pull Ups, Dumbbell Pullover.

Biceps Exercises: Incline Hammer Curls, Dumbbell Hammer Curl, Supine Close Grip Bench Press, Dumbbell Preacher Curl.

Bodybuilding Exercises for Triceps: Decline Tricep Extension, Skull Crushers, Lying Barbell Extension, 1 Arm Overhead Tricep Extension, Advanced Tricep Bench Dip (ankles on stability ball).

The best way to get ripped abs is by performing a circuit of 1 to 3 sets of 8 exercises, about 10 to 20 reps per exercise. Go from stable positions (floor) to increasingly unstable positions (stability ball, BOSU ball), or from no weights to those with added weights.

Abs Exercises: Full Sit Ups, Weighted Ball Stability Crunch, Plank, Elbow Bridge, Reverse Crunch, Double Crunch, Ball Crunch with Resistance.

Now, before you start bodybuilding ensure you educate yourself first about proper technique and correct execution of exercises. A good way of doing this is reading reputable sources about bodybuilding exercises.

Finally, if you’re a beginner, it’s wise to perform a conditioning program first for 4 to 6 weeks before you embark on a serious muscle building program.

If you’re a beginner and don’t know where or how to start, I can give you a program that you can do for 4 to 6 weeks prior to doing a proper muscle building program.

To get your bonuses, simply go over to Muscle4Hardgainers.com blog, sign up to my newsletter and you’ll receive a download link right away.

About the Author

Clement Yeung used to be a skinny guy who went from 67 kg to 77 kg in the first 15 weeks of doing the Vince Del Monte’s No Nonsense Muscle Building Program. He now blogs about bodybuilding exercises, bodybuilding diet and tips to help fellow Hardgainers gain muscle weight, build muscle mass and get ripped fast without using drugs or harmful supplements.