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Shoulders & Chest ~ No Equipment

This bodyweight workout primarily targets your shoulders and chest. It is done in a bodybuilding style, which means you do straight sets and then move onto the next exercise. For those who want to build muscle, like callisthenics and bodybuilding, this is a light introduction.

  • 15 minutes
  • Beginner
  • Shoulders · Chest

Interests

Build muscle Calisthenics Bodybuilding

Anatomy

Equipment

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Body weight

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Exercises

Warm up

Arm Circles at Shoulder Height Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:05
2 12
Rest - 00:30

Main workout

Wall Push Up (One Leg)
Beginner
Chest
Set Reps
1 10
Rest - 00:45
2 10
Rest - 00:30
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 10
Rest - 00:45
2 10
Rest - 00:30
Push Up (Hand Release)
Beginner
Chest
Set Reps
1 10
Rest - 00:45
2 10
Rest - 00:30

Cool down

Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:05
2 12
Rest - 00:15
Upwards Salute
Beginner
Upper Back | Shoulders
Set Time (s)
1 12
Rest - 00:15
Downward Dog Pose
Beginner
Upper Back | Lower Back | Shoulders | Calves
Set Time (s)
1 20
Rest - 00:15
Child's Pose
Beginner
Shoulders | Upper Back | Lower Back
Set Time (s)
1 20

Created by

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