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Strength and muscle mass can be two thinks different. You can archieve very good strength without increase your mass. But you can build more mass with good strength. It is good to train all aspect of fitness with some form of periodization. What it is you current goal ? Try to stick to a goal and when your archieve this goal take another, don't switch too ...


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My suggestion would be to make small variations to the workout each time. This way you will work slightly different muscle groups each time to increase your overall results AND not get bored with doing the same thing all the time. Suggested variation: -15 squat jumps (body weight squat with a jump at the end) -15 incline or decline push ups - (put feet or ...


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If you have a chin up bar, you can do bodyweight rows. You can make them harder by elevating your feet on a box or doing front lever rows (tuck, straddle or full). That's for rows. This routine is neglecting the lower back. So, I recommend doing back extensions and reverse leg raises. If your goal is strength or muscle hypertrophy You won't gain much ...


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The row works your back and shoulders. What sort of equipment do you have available? Pullups and bodyweight inverted rows would be the bodyweight exercises that I'd consider, but you'd still need some equipment to do them.



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