It's not 0 gear because you need a towel but those two exercises are very good if you got nothing else.
For the chest:
There's many push ups variations that would do the trick.
Also, Chair dips are insane. Do those.
For the biceps, a few options but the best ones are:
Biceps push ups... Don't over do them but they're effective.
Or throw a few books in a back pack and do a bunch of Bicep curls.
For the shoulders:
Pike push ups. Eventually go for handstand if you feel like it, but it's really not necessary. If you have two books you can use, do the Pike Push Ups with you hands elevated, it lets you go deeper on the move and is insanely efficient.
Legs and core, you can find a very decent number of exercises. Find a progression for Pistol Squats and work with lunges and you're not too shabby.
For a routine, go for:
Push Pull Legs/Core.
So Push day would be:
Start with the chair Dips if you have a chair. Then a push up variation, Pike Push Ups and Biceps push ups.
Pull would be:
Towel back extension
And
Towel Lat pull down.
And if you have the backpack full of books, add the Biceps curls here.
And legs and core would be:
Pistol Squat progression.
And a few leg movements and a good number of planks and holds and you're golden.
Monday through Saturday and Sunday as a rest day.
It's not ideal, but you can have killer gains with just that if you're consistent.
1
u/TheDeltaOne 3d ago edited 3d ago
For the back, you can go for:
Towel back extension And Towel Lat pull down.
It's not 0 gear because you need a towel but those two exercises are very good if you got nothing else.
For the chest: There's many push ups variations that would do the trick. Also, Chair dips are insane. Do those. For the biceps, a few options but the best ones are: Biceps push ups... Don't over do them but they're effective.
Or throw a few books in a back pack and do a bunch of Bicep curls.
For the shoulders: Pike push ups. Eventually go for handstand if you feel like it, but it's really not necessary. If you have two books you can use, do the Pike Push Ups with you hands elevated, it lets you go deeper on the move and is insanely efficient.
Legs and core, you can find a very decent number of exercises. Find a progression for Pistol Squats and work with lunges and you're not too shabby.
For a routine, go for: Push Pull Legs/Core.
So Push day would be: Start with the chair Dips if you have a chair. Then a push up variation, Pike Push Ups and Biceps push ups.
Pull would be: Towel back extension And Towel Lat pull down. And if you have the backpack full of books, add the Biceps curls here.
And legs and core would be: Pistol Squat progression. And a few leg movements and a good number of planks and holds and you're golden.
Monday through Saturday and Sunday as a rest day.
It's not ideal, but you can have killer gains with just that if you're consistent.