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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Repeat this for Weeks 1-3
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 15 reps | 60s | |
2. Push-up | 3 sets | 15 reps | 60s | |
3. Plank | 3 sets | 30 - 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Butt Lift (Bridge) | 3 sets | 15 reps | 60s | |
2. Suspended Row | 3 sets | 15 reps | 60s | |
3. General Side Plank![]() | 3 sets | 30 - 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Walking Lunge | 3 sets | 15 reps | 60s | |
2. Suspension Shoulder Press | 3 sets | 15 reps | 60s | |
3. Hanging Leg Raise![]() | 3 sets | 30 - 60s | 60s |
Repeat this weeks 4-6
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 3 sets | 15 reps | 60s | |
2. Leverage Chest Press | 3 sets | 15 reps | 60s | |
3. Plank | 3 sets | 30 - 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Hip Bridge | 3 sets | 15 reps | 60s | |
2. Machine Row | 3 sets | 15 reps | 60s | |
3. General Side Plank![]() | 3 sets | 30 - 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Reverse Lunge | 3 sets | 15 reps | 60s | |
2. Seated Machine Shoulder (Military) Press![]() | 3 sets | 15 reps | 60s | |
3. Hanging Leg Raise![]() | 3 sets | 30 - 60s | 60s |
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