Sharing my home workout

You'll need a pullup bar / 2 chairs / jumping rope (optional)!
3 DAYS a week , 1 Day rest !
PULL / PUSH / LEGS /
Warmup (15mins) : jump rope 5 min
stretching all muscles / Dont neglect this part , to avoid injuries!
(been there)

Pull day : (Back/biceps)
Pull ups : 10 reps for 4 sets !
Horizontal pull up : 10 x 4
Chin ups : 10 x 4
Horizontal pull up (close grip , elbows out) : 10 x 4
Pull ups neutral grip : 10 x 4

Push day : (Chest/triceps)
Dips : 10 x 4
Diamond pushups : 15 x 4
Straight bar pushups: 8 x 4 (this one is hard)
reverse t bar dips : 10 x 4
Pike pushups: 10 x 4

Legs :
Squats : 20 x 4
Wall hold : Max x 4
Jump lunges : 20 x 4 (i do low jumps)
Bulgarian squats : 20 x 4 / each leg
One leg hip thrust : 20 x 4 / each leg

I do high intensity Abs/core workout at the end of every workout
I follow
----------------------------------
I take 1m30 rest every set for hypertrophy!​

Keep track of your reps and sets , to improve , i'm not a professional or an athlete ^^ , i like this workout program so i shared it , if you have any questions, or advice, better alternatives feel free to post below

 

Hi ! thanks for the advice , this move is actually included in my workout its the reverse t bar dips , and its a killing one , you really feel the triceps pump ! i do both diamond and this one ! cheers !

 

The one i listed on my first post , you can do them on your own pace ! no need to go ham with 10x4 you can start with as little as 2x2 , its builds up , i couldn't do 5 consecutive pull ups at first and i would be done no more sets ! now i can do way more than more ! if i can everyone can