Weighted backpack training home workout for boosting testosterone

When you're out on vacation, or stuck at home and can't get to the gym to workout, Brad Hollingsworth from the TestoFuel team has a great recommendation: Weighted Backpack Training to build muscle and boost testosterone levels.

To read the full article visit:  https://www.testofuel.com/tf/weighted...

Weighted backpack workouts are great for getting in compound exercises without needing the equipment you usually rely on in the gym.

Not only is it a convenient form of training you can do anywhere, a backpack can be weighted to whatever resistance you're comfortable with.

You can also train multiple muscle groups with a backpack by performing various compound movements.

For this video Brad walks you through five backpack exercises:

• Squat
• Backpack Bench Press
• One-Handed Tricep Extensions
• Bicep Curls
• Should Press/Military Press

Here's how they are performed:

Exercise #1: Squat

• Wear the backpack as you would usually
• Stand with feet shoulder-width apart
• Stretch your arms out in front of you
• Keeping your back straight, bend your knees outward and lower yourself down
• Get your thighs at a 90 degree angle to your calves
• Stand back up
• Repeat

Reps: 20 – 30
Sets: 3 – 4

Exercise #2: Backpack Bench Press

• Lie on your back with the backpack resting on your chest
• Grab both sides of the backpack
• Straighten your arms, pressing the backpack outwards
• Lower the weight back to your chest
• Repeat

Reps: 20 – 30
Sets: 3 – 4

Exercise #3: One-Handed Tricep Extensions

• Stand up with the backpack in one hand over your shoulder
• With palms facing upwards, straighten your arm and press the backpack into the air
• Lower the backpack back over your shoulder
• Repeat

Reps: 20 – 30
Sets: 3 – 4

Exercise #4: Bicep Curls

• Standing up, grab backpack by both straps with arms out in front of you
• Keeping your elbows pinned to your sides, curl the weight upwards towards your chest
• Lower the weight back down, straightening your arms
• Only your forearms should be moving during this exercise

Reps: 20 – 30
Sets: 3 – 4

Exercise #5: Shoulder Press/Military Press

• Standing up, hold the backpack at chest level
• Keeping the forearms parallel to your body press the backpack upwards
• Don't lock out your arms
• Lower the weight back to the original position
• Repeat

Reps: 20 – 30
Sets: 2 – 3

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