How to Get Rock Hard Shoulders, Arms and Chest Using Cheap Building Supplies

These are strength workouts that you can do with about $20 in equipment in your own back yard or local park. The ranges are set from beginners to advanced. Work in the range that you can do safely and focus on doing better each week. You can do these exercises as often as you like and in whichever order you prefer. Always use safe lifting technique and rest at least 1 day a week.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• 1 bag of 50-100lb concrete
• 1 roll of duck tape
• 50 ft of 1-2" rope

1. Go to your local home improvement store and buy a 50-100lb bag of concrete. They cost about $5. You will also need a roll of duct tape. Wrap the bag well in the duct tape. Buy a 50 ft length of 1-2” rope and tie around bag from side to side and front to back leaving at least 30ft of slack. Now you have your equipment.
2. Pick up bag from the ground onto shoulder and carry up steps or hill then back down. Switch shoulders and repeat doing each shoulder 3-10 times.
3. Pick up bag from the ground onto shoulder and carry 20-40 yards. Drop and rest 20 seconds. Then carry back. Rest 20 seconds. Do each shoulder 3-10 times.
4. Pick up bag from ground into a front squat position and shoulder press it as if placing it up high. Bring it back down and put it on the ground. Take your hands off of it and stand upright. Then bend down and repeat. 5-20 times.
5. Pick up bag and lay on the ground, then push bag up like bench press almost to exhaust but with enough energy to sit up and put bag back on the ground. Don’t count reps. 3-5 sets.
6. Pick up bag from ground into front squat position, then push out throwing bag as far as possible. The distance will get shorter as you tire. 5-20 times.
7. From standing pull bag to you with rope. 5-20 times.
8. Hold rope facing bag and walk backwards dragging it 20-40 yards. 5-20 times.
9. Put rope over shoulder facing away from bag and drag it 20-40 yards. 5-20 times.
10. Tie rope around waist and drag it (sprint) 20-40 yards. 5-20 times.
11. Now go eat a steak and reward yourself for making it through today. But you better get out there and do it again tomorrow.