6 day 1 hour Bodyweight Dips (Parallel) Bar Pull up bar Push / Pull / Legs Workout

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By Myworkouts

Experience Advanced (3+ years)
Time 65 minutes/day | 6 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 with the following days:

  • Push
  • Pull
  • Legs
  • Push
  • Pull
  • Legs
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Description


Day 1 - Push

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Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
4 sets, 8 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
Static Handstand Hold demonstrationPlay Static Handstand Hold demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Triceps Press demonstrationPlay Triceps Press 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
Show Alternative Exercises
Tricep Dips
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Upper

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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 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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Cobra demonstrationPlay Cobra demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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No media available

4 sets, 8 reps, (rest 60s)
8 both sides
Time between exercises: 60s
Show Alternative Exercises
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Push

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Prone Manual Hamstring demonstrationPlay Prone Manual Hamstring demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Glute Bridge demonstrationPlay Glute Bridge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Push

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Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Shoulder Tap Holds
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Wall Angels demonstrationPlay Standing Wall Angels demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
7. Dips
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Upper

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No media available

4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Snow Angel
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Press Up demonstrationPlay Rear Delt Press Up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Underhand Push-up demonstrationPlay Underhand Push-up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-Bar Pullup demonstrationPlay V-Bar Pullup demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Bird Dog demonstrationPlay Alternating Bird Dog demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Push

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Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Scissors Jump demonstrationPlay Scissors Jump demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Bodyweight Deadlift demonstrationPlay Single Leg Bodyweight Deadlift demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Floor Calf Raise demonstrationPlay Floor Calf Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sumo Squat (Bodyweight) demonstrationPlay Sumo Squat (Bodyweight) demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/20/2021, UTC


Last Updated: 10/20/2021, UTC

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