A man does not necessarily need to use weights to get a good full-body workout. The workout can include as many different exercises for a muscle group that the man wants to perform. The number of sets and repetitions to do for each exercise depends on the man's fitness level. As the man improves his strength, he can add more exercises or repetitions to increase the difficulty of his full-body workout.
Deck of Cards Pushups
Pushups primarily work the chest, triceps and shoulder muscles. To increase the difficulty of a standard pushup workout, use a deck of cards to determine the number of pushups to do. For example, if you turn over the eight of spades, get down on the floor and do eight pushups. Rest for 30 seconds, then turn over another card. Face cards equal 10 pushups and an ace equals 15 pushups. To get a good workout, try to go through the entire deck at least once.
Deep Knee Bends with Calf Raises
Deep knee bends help to strengthen the quadriceps muscles. By adding calf raises to the end of the movement, you can increase the intensity of the exercise. Place your hands on your hips and stand up straight with your feet at shoulder width. Squat down until your thighs are parallel to the floor. Stand back up and then stand on your tiptoes to add calf raises to the exercise. Do three sets of 10 repetitions during your full body workout.
Wide-grip Pullups
Wide-grip pullups primarily work the latissimus dorsi muscles of the back. The shoulders and biceps muscles also benefit from the exercise. To do wide-grip pullups without the assistance of a machine, you only need a standard pullup bar. Stand under the pullup bar and raise your arms over your head to form a "V." Reach up and grasp the bar using an overhand grip. Cross your ankles and pull your body up until your chin nears the bar, then slowly lower your body back down to finish the repetition. Do three sets of 10 repetitions. Ask someone to spot you in case you cannot finish the last few repetitions of a set.
Jackknife Situps
Jackknife situps help to tone and strengthen the abdominal muscles. Lie down on the floor and extend both legs. Point your toes toward the ceiling and keep your feet together. Place your arms beside your legs with your palms on the floor. In one motion, sit up and bring your knees toward your chest. Return to the starting position to finish the repetition. Do three sets of 25 repetitions to finish your workout.
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