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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 3 sets | 6 reps | 120s | |
2. Hindu Push-up![]() | 3 sets | 6 reps | 120s | |
3. Chest Dips![]() | 3 sets | 6 reps | 120s | |
4. Inverted Row![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 3 sets | 6 reps | 120s | |
2. Pike Push Up on Floor | 3 sets | 6 reps | 120s | |
3. Diamond Pushup![]() | 3 sets | 6 reps | 120s | |
4. Bench Dip | 3 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 3 sets | 6 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 3 sets | 6 reps | 120s | |
3. Dips![]() | 3 sets | 6 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 3 sets | 6 reps | 120s | |
2. Hindu Push-up![]() | 3 sets | 6 reps | 120s | |
3. Chest Dips![]() | 3 sets | 6 reps | 120s | |
4. Inverted Row![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 3 sets | 6 reps | 120s | |
2. Pike Push Up on Floor | 3 sets | 6 reps | 120s | |
3. Diamond Pushup![]() | 3 sets | 6 reps | 120s | |
4. Bench Dip | 3 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 3 sets | 6 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 3 sets | 6 reps | 120s | |
3. Dips![]() | 3 sets | 6 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 3 sets | 8 reps | 120s | |
2. Hindu Push-up![]() | 3 sets | 8 reps | 120s | |
3. Chest Dips![]() | 3 sets | 8 reps | 120s | |
4. Inverted Row![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 3 sets | 8 reps | 120s | |
2. Pike Push Up on Floor | 3 sets | 8 reps | 120s | |
3. Diamond Pushup![]() | 3 sets | 8 reps | 120s | |
4. Bench Dip | 3 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 3 sets | 8 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 3 sets | 8 reps | 120s | |
3. Dips![]() | 3 sets | 8 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 3 sets | 8 reps | 120s | |
2. Hindu Push-up![]() | 3 sets | 8 reps | 120s | |
3. Chest Dips![]() | 3 sets | 8 reps | 120s | |
4. Inverted Row![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 3 sets | 8 reps | 120s | |
2. Pike Push Up on Floor | 3 sets | 8 reps | 120s | |
3. Diamond Pushup![]() | 3 sets | 8 reps | 120s | |
4. Bench Dip | 3 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 3 sets | 8 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 3 sets | 8 reps | 120s | |
3. Dips![]() | 3 sets | 8 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 3 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 8 reps | 120s | |
2. Hindu Push-up![]() | 4 sets | 8 reps | 120s | |
3. Chest Dips![]() | 4 sets | 8 reps | 120s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 8 reps | 120s | |
2. Pike Push Up on Floor | 4 sets | 8 reps | 120s | |
3. Diamond Pushup![]() | 4 sets | 8 reps | 120s | |
4. Bench Dip | 4 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 8 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 8 reps | 120s | |
3. Dips![]() | 4 sets | 8 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 8 reps | 120s | |
2. Hindu Push-up![]() | 4 sets | 8 reps | 120s | |
3. Chest Dips![]() | 4 sets | 8 reps | 120s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 8 reps | 120s | |
2. Pike Push Up on Floor | 4 sets | 8 reps | 120s | |
3. Diamond Pushup![]() | 4 sets | 8 reps | 120s | |
4. Bench Dip | 4 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 8 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 8 reps | 120s | |
3. Dips![]() | 4 sets | 8 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 10 reps | 120s | |
2. Hindu Push-up![]() | 4 sets | 10 reps | 120s | |
3. Chest Dips![]() | 4 sets | 10 reps | 120s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 10 reps | 120s | |
2. Pike Push Up on Floor | 4 sets | 10 reps | 120s | |
3. Diamond Pushup![]() | 4 sets | 10 reps | 120s | |
4. Bench Dip | 4 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 10 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 10 reps | 120s | |
3. Dips![]() | 4 sets | 10 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 10 reps | 120s | |
2. Hindu Push-up![]() | 4 sets | 10 reps | 120s | |
3. Chest Dips![]() | 4 sets | 10 reps | 120s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 10 reps | 120s | |
2. Pike Push Up on Floor | 4 sets | 10 reps | 120s | |
3. Diamond Pushup![]() | 4 sets | 10 reps | 120s | |
4. Bench Dip | 4 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 10 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 10 reps | 120s | |
3. Dips![]() | 4 sets | 10 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 12 reps | 120s | |
2. Hindu Push-up![]() | 4 sets | 12 reps | 120s | |
3. Chest Dips![]() | 4 sets | 12 reps | 120s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 12 reps | 120s | |
2. Pike Push Up on Floor | 4 sets | 12 reps | 120s | |
3. Diamond Pushup![]() | 4 sets | 12 reps | 120s | |
4. Bench Dip | 4 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 12 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 12 reps | 120s | |
3. Dips![]() | 4 sets | 12 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 12 reps | 120s | |
2. Hindu Push-up![]() | 4 sets | 12 reps | 120s | |
3. Chest Dips![]() | 4 sets | 12 reps | 120s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 12 reps | 120s | |
2. Pike Push Up on Floor | 4 sets | 12 reps | 120s | |
3. Diamond Pushup![]() | 4 sets | 12 reps | 120s | |
4. Bench Dip | 4 sets | AMAP reps | 120s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 12 reps | 120s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 12 reps | 120s | |
3. Dips![]() | 4 sets | 12 reps | 120s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 12 reps | 90s | |
2. Hindu Push-up![]() | 4 sets | 12 reps | 90s | |
3. Chest Dips![]() | 4 sets | 12 reps | 90s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 12 reps | 90s | |
2. Pike Push Up on Floor | 4 sets | 12 reps | 90s | |
3. Diamond Pushup![]() | 4 sets | 12 reps | 90s | |
4. Bench Dip | 4 sets | AMAP reps | 90s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 12 reps | 90s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 12 reps | 90s | |
3. Dips![]() | 4 sets | 12 reps | 90s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Wide-Grip Pullup | 4 sets | 12 reps | 90s | |
2. Hindu Push-up![]() | 4 sets | 12 reps | 90s | |
3. Chest Dips![]() | 4 sets | 12 reps | 90s | |
4. Inverted Row![]() | 4 sets | AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 sets | 12 reps | 90s | |
2. Pike Push Up on Floor | 4 sets | 12 reps | 90s | |
3. Diamond Pushup![]() | 4 sets | 12 reps | 90s | |
4. Bench Dip | 4 sets | AMAP reps | 90s | Feet elevated |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 sets | 12 reps | 90s | Commando |
2. Hand Stand Push-Up![]() | 4 sets | 12 reps | 90s | |
3. Dips![]() | 4 sets | 12 reps | 90s | Gironda |
4. Wide Grip Push Ups![]() | 4 sets | AMAP reps | 90s |
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