Home Workouts for Beginners | Getting Started with NO GYM by Zac Perna
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Trying to help out those who don’t know where to start when it comes to building muscle! I started at home so I’m sure a lot of people can benefit from doing so. If you liked the video, please hit the subscribe button and the bell (to turn video notifications on).
Monday: Push
Tuesday: Rest
Wednesday: Pull
Thursday: Rest
Friday: Legs
Saturday: Rest
Sunday: Repeat

Or
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Rest
Friday: Push
Saturday: Pull
Sunday: Legs

PUSHDumbbell Floor Press: 4×10
Pushups: 4x Max
Dumbbell Shoulder Press: 4×10
Dumbbell Side Raise: 4×10
Overhead Extension: 4×10
Dips: 4×15

PULLPullups: 4x Max
Inverted Rows: 4x Max
Dumbbell Row: 4×10 Per Side
Alternating Bicep Curl: 4×10
Hammer Curl: 4×10

LEGS
Bodyweight Squats: 4×20
Dumbbell Walking Lunges: 4×10 per leg
Goblet Squats: 4×15
Extra: Bodyweight lunges: 3x Max