3 day 70 min Bodyweight Dips (Parallel) Bar Pull up bar Muscle Group Split Workout

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By Myworkouts

Experience Advanced (3+ years)
Time 75 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Chest & Back Day
  • Shoulders & Arms Day
  • Legs & Abs Day
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Description


Day 1 - Upper

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Push-up demonstrationPlay Push-up demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Chin-up demonstrationPlay Chin-up demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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V-Bar Pullup demonstrationPlay V-Bar Pullup demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Upper

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Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Static Handstand Hold demonstrationPlay Static Handstand Hold demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Scapular Pull-Up demonstrationPlay Scapular Pull-Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Underhand Push-up demonstrationPlay Underhand Push-up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Triceps Press demonstrationPlay Triceps Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Quads, Glutes, Calves, Abs

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Floor Calf Raise demonstrationPlay Floor Calf Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Crunches demonstrationPlay Crunches demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/23/2021, UTC


Last Updated: 10/23/2021, UTC

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