Exercises With Just A Mat: Chest, Back, and Abdominal Exercises

Diamond Push-up

• Works out the center part of Chest, Triceps, Shoulders, & Core.

Superman (Upper Only)

• Works out Upper, Mid, & Lower Back
• Glutes

Side Plank Twist

• Works out Obliques, Shoulders, Inner & Outer Thigh

Chest and Back Superset Workout

Chest and Back Supersets:

3 - 4 Sets

Body Weight Exercises: 15 - 20 reps

Weighted Exercises: 10 - 12 reps

Push-ups

Lat Pulldown

Incline push-ups

Bent-over barbell row (over-hand grip)

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Decline push-ups

Straight-arm pulldown

Image Credits: buffblogger.com

Diamond push-up

Back extension (floor)

Arms and Shoulders Pyramid Workout

Biceps

3 - 4 Sets

EZ Bar 21's

7 reps low curls

7 reps high curls

7 reps complete curls

Dumbbell Hammer Curls

12 - 15 reps

Seated Incline Bicep Curls, Outward

8 - 10 reps

Images credits: www.bodybuilding.com

Triceps

3 - 4 Sets

Tricep Push-ups

To Failure

Dumbbell Overhead Tricep Extension

12 - 15 reps

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Seated Tricep Dip Machine

8 - 10 Reps

Image Credits: www.bodybuilding.com

Shoulders

3 - 4 Sets

Dumbbell Upright Rows

15 Reps

Lateral Dumbbell Raises

12 reps

Image Credits: workoutlabs.com

Seated Bent-Over Lateral Raises

10 reps

Image Credits: www.building-muscle101.com

Barbell Shoulder Press

5 - 8 Reps