3 day 70 min Bodyweight Dips (Parallel) Bar Pull up bar Muscle Group Split Workout
By Myworkouts
 | Advanced (3+ years) |
 | 75 minutes/day | 3 days/week |
 | Build Muscle, Gain Strength, Tone Body, Fat Loss |
 | Bodyweight, Dips (Parallel) Bar, Pull up bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Upper
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Push-up | 4 sets | 5 reps | 60s | |
| 2.Chest Dips | 4 sets | 8 reps | 60s | |
| 3.Pike Push Up on Floor | 4 sets | 8 reps | 60s | |
| 4.Plyometric Push Up | 3 sets | 8 reps | 60s | |
| 5.Chin-up | 4 sets | 5 reps | 60s | |
| 6.Wide-Grip Pullup | 4 sets | 8 reps | 60s | |
| 7.V-Bar Pullup | 4 sets | 8 reps | 60s | |
| 8.Pull-up | 3 sets | 8 reps | 60s | |
Day 3 - Upper
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Hand Stand Push-Up | 4 sets | 5 reps | 60s | |
| 2.Static Handstand Hold | 4 sets | 8 reps | 60s | |
| 3.Scapular Pull-Up | 4 sets | 8 reps | 60s | |
| 4.Close Grip Pull Up | 4 sets | 8 reps | 60s | |
| 5.Chin Up Bar Hang | 4 sets | 8 reps | 60s | |
| 6.Underhand Push-up | 3 sets | 8 reps | 60s | |
| 7.Triceps Press | 4 sets | 8 reps | 60s | |
| 8.Tricep Dips | 4 sets | 8 reps | 60s | |
| 9.Parallel Bar Dip | 3 sets | 8 reps | 60s | |
Day 5 - Quads, Glutes, Calves, Abs
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Bodyweight Squat | 4 sets | 5 reps | 60s | |
| 2.Bodyweight Side Lunge See Exercise Notes | 4 sets | 8 reps | 60s | |
| 3.Bodyweight Squat See Exercise Notes | 4 sets | 8 reps | 60s | |
| 4.Floor Calf Raise | 4 sets | 12 reps | 60s | |
| 5.Crunches | 4 sets | 6 reps | 60s | |
| 6.Bicycle Crunch | 4 sets | 8 reps | 60s | |
| 7.Russian Twist See Exercise Notes | 3 sets | 10 reps | 60s | |
| 8.Plank | 3 sets | 60s | 30s | |
Date Created: 10/23/2021, UTC
Last Updated: 10/23/2021, UTC
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