Arms & Back is an equipment-free upper body workout that solves the usual no-gear problem - how do you train pulling muscles with nothing to pull? Its answer comes in three parts: standing arm endurance work, plank-based shoulder loading, and a floor sequence of superman stretches, reverse angels, prone reverse flys and W-extensions that make gravity itself the resistance for your entire posterior chain.

The three tiers move from endurance to stability to strength. The standing block - side bicep extensions, arm circles and bicep extensions at 20 reps each - accumulates high-rep fatigue in the arms and shoulders with nothing but the weight of your own limbs, which sounds trivial until rep 15. The plank block of shoulder taps and rotations then loads the shoulders with actual bodyweight while the core resists twisting. The prone block flips you face-down and hands the work to your rear delts, rhomboids and spinal erectors - the exact muscles that pull your shoulders back and hold your posture upright, and the ones most neglected by push-up-only training.

Keep your arms strictly parallel to the floor during the standing work - drooping elbows are the universal sign of surrender, so fight it. In plank rotations, turn your whole body as one unit, following your reaching hand with your eyes. On all the prone exercises, lift your arms and chest with a squeeze between the shoulder blades, keeping your gaze down and your neck long.

No weights, no bar, no excuses. Your arms and back supply everything this workout needs.

Make it Harder: Hold the top of every prone rep for two full seconds.

Make it Easier: Cut the standing arm work to 10 reps per exercise.