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Bodyweight Training 4 Days a Week

By Myworkouts

Experience
Intermediate (2-3 years)
Time
22 minutes/day | 4 days/week | 3 weeks
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Bodyweight, Exercise Ball, Pull up bar, Barbell, Squat Rack, Suspension (TRX), Chair
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Triceps, Chest, Abs, Obliques

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Circuit
Diamond Pushup
3-4 sets, AMAP reps, (rest 120s)
A1 Rest 30 seconds before A2
Time between exercises: 60s
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Push-up
3-4 sets, AMAP reps, (rest 120s)
A2 Rest 30 seconds before A3
Time between exercises: 60s
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Wide Grip Push Ups
3-4 sets, AMAP reps, (rest 120s)
A3 Rest 30 seconds before repeating a cycle.
Time between exercises: 60s
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Crunch (on stability ball, arms crossed)
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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No media available

3 sets, 30-60s, (rest 60s)
Time between exercises: 60s
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Lats, Back (Lower)

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Neutral-Grip Pullup
4 sets, 8-15 reps, (rest 90s)
Time between exercises: 60s
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Inverted Row
4 sets, 10-15 reps, (rest 90s)
Time between exercises: 60s
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Suspension Pull Up
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Bulgarian Split Squat on Chair
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Side Lunge
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Jump Squat
3 sets, 30-40s, (rest 60s)
Time between exercises: 60s
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Triceps, Chest, Shoulders, Lats, Back (Lower), Quads, Abs

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Circuit
Dead Stop Push Up
4 sets, 10-15 reps, (rest 90s)
A1 Rest 90 seconds before A2
Time between exercises: 60s
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Suspended Inverted Row
4 sets, 10-15 reps, (rest 90s)
A2
Time between exercises: 60s
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Bodyweight Lunge
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
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Bicycle Crunch
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 19:19:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:19:02 GMT+0000 (Coordinated Universal Time)

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