With all the gyms closing nationwide, we’re giving you an in-home, body weight, chest and shoulders workout!
Everyone is in need of in-home workouts right now and not everyone has weights available. Using just bottled water and plastic bags, Gabe’s created a serious chest and shoulders workout that will leave you with a killer pump!
The full chest and shoulder workout is below! But first, if you want daily workouts like this one, take advantage of 14-days of FREE RESULTS NOW!
Our All Access Pass gives you 14 FULL DAYS to get daily in-home workouts just like this one! You also get full access to every in-gym program AND our weekly content section, The Spartan Army, where you get new weekly video content including motivational videos. You have absolutely nothing to lose and everything to gain.
Body Spartan All Access
Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL- Get full access to our all of our amazing programs
- Full, custom calculated nutrition
- 10 & 12 week programs
- Instructional videos
- Full workouts
- Triphase, polymorphic, and contest prep style training
- Body composition tracker
Chest and shoulder workout for in-home
Keep in mind, this is our first attempt at this and we have higher end production equipment on the way. In about a week, the audio is going to be crystal clear with our upgraded, wireless microphones. Shipping is delayed so we’re doing the best we can to provide you the best workouts with what we have available in our arsenal.
TUT = Time under tension
This is 5 seconds down, 5 second hold, 5 seconds up
NORMAL = Normal tempo
| Exercise | Set # | Super Set | Drop Set | Reps | Rest | Notes |
| Pushups | 1 | — | — | 20 or failure | 60 sec | |
| 2 | — | — | 30 sec | 60 sec | TUT | |
| 3 | — | — | Failure | 60 sec | ||
| 4 | — | — | 30 sec | 60 sec | TUT | |
| 5 | — | — | Failure | 60 sec | ||
| Floor Flies | 1 | — | — | 60 sec | 60 sec | TUT |
| 2 | — | — | 60 sec | 60 sec | TUT | |
| 3 | — | — | 60 sec | 60 sec | TUT | |
| 4 | — | — | 60 sec | 60 sec | TUT | |
| Pike Press | 1 | — | — | 20 or failure | 60 sec | |
| 2 | — | — | 30 sec | 60 sec | TUT | |
| 3 | — | — | Failure | 60 sec | ||
| 4 | — | — | 30 sec | 60 sec | TUT | |
| 5 | — | — | Failure | 60 sec | ||
| Side raises | 1 | — | — | 20 | 60 sec | |
| 2 | — | — | 60 sec | 60 sec | TUT | |
| 3 | — | — | 60 sec | 60 sec | Normal | |
| 4 | — | — | 60 sec | 60 sec | TUT | |
| 5 | — | — | 60 sec | 60 sec | Normal | |
| Front raise super set with upright row | 1 | Yes | — | 20 | 60 sec | |
| 2 | Yes | — | 60 sec | 60 sec | TUT | |
| 3 | Yes | — | 60 sec | 60 sec | Normal | |
| 4 | Yes | — | 60 sec | 60 sec | TUT | |
| 5 | Yes | — | 60 sec | 60 sec | Normal | |
| Chair Dips | 1 | — | — | 20 | 60 sec | |
| 2 | — | — | 60 sec | 60 sec | TUT | |
| 3 | — | — | 60 sec | 60 sec | Normal | |
| 4 | — | — | 60 sec | 60 sec | TUT | |
| 5 | — | — | 60 sec | 60 sec | Normal |
More workouts like this one!
If you liked this workout, then you’re going to love our daily in-home workouts!
Theses are all part of the All Access Pass and you can get a 14-day FREE trial right now!
Body Spartan All Access
Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL- Get full access to our all of our amazing programs
- Full, custom calculated nutrition
- 10 & 12 week programs
- Instructional videos
- Full workouts
- Triphase, polymorphic, and contest prep style training
- Body composition tracker
