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- - Mon: Push
- - Clapping Push-ups (2 x 3-5)
- - Dips (3 x 5-8)
- - Push-ups (4 x 8-14)
- - Ring Flyes (4 x 8-14)
- - Ring Skull Crushers (4 x 8-14)
- - Band Arm Raises (4 x 8-14)
- - Ring Pallof Press (4 x 8-14)
- - Tue: Pull
- - Arch Hangs (2 x 3-5)
- - Pull-ups (3 x 5-8)
- - Bulgarian Rows (4 x 8-14)
- - Ring Pull-overs (4 x 8-14)
- - Ring Curls (4 x 8-14)
- - Band Shrugs (4 x 8-14)
- - Hanging Leg Raises (4 x 8-14)
- - Wed: Legs
- - Squat Jumps (2 x 5)
- - Pistol Squat (3 x 5-8)
- - Step-ups (4 x 8-14)
- - Lunges (4 x 8-14)
- - Glute Raises (4 x 8-14)
- - Band Calf Raises (4 x 8-14)
- - Reverse Hyperextends (4 x 8-14)
- - Thu: Push
- - Clapping Push-ups (2 x 3-5)
- - Pike Push-ups (3 x 5-8)
- - Push-ups (4 x 8-14)
- - Diamond Push-ups (4 x 8-14)
- - Ring Skull Crushers (4 x 8-14)
- - Band Lateral Raises (4 x 8-14)
- - Ring Pallof Press (4 x 8-14)
- - Fri: Pull
- - Arch Hangs (2 x 3-5)
- - Chin-ups (3 x 5-8)
- - Ring Rows (4 x 8-14)
- - Ring Pull-overs (4 x 8-14)
- - Ring Curls (4 x 8-14)
- - Ring Reverse Flyes (4 x 8-14)
- - Hanging Leg Raises (4 x 8-14)
- - Sat: Legs
- - Squat Jumps (2 x 5)
- - Shrimp Squat (3 x 5-8)
- - Step-ups (4 x 8-14)
- - Lunges (4 x 8-14)
- - Glute Raises (4 x 8-14)
- - Band Calf Raises (4 x 8-14)
- - Reverse Hyperextends (4 x 8-14)
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