Unarmed: Bodyweight Routine

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    Unarmed: Bodyweight Routine



    MONDAY PUSH:
    -Hand Release Push-ups (2 sets to failure)
    -Chest Dips (2 sets to failure)
    -RB Crossovers, changed levels per set (3 sets to failure)
    -Power Push-aways (2 sets to failure)
    -Alternating Lateral Raises (2 sets of 10 per side)
    -Dumbbell Skull Crushers (2 sets to failure)

    TUESDAY LEGS:
    -One and 1/2 Squats (3 sets to failure)
    -Bulgarian Split Squats (2 sets to failure per side)
    -Side Lunges (2 sets to failure)
    -Walking Lunges (2 sets of 1 minute)
    -Bridge Curl (2 sets of 10)
    -RB Pull-Through (2 sets to failure)

    WEDNESDAY PULL:
    -Pull-ups (3 sets to failure)
    -RB Straight Arm Pull-downs (2 sets to failure)
    -Inverted Rows (2 sets to failure)
    -RB Face-pull (2 sets to failure)
    -RB W Raises (2 sets to failure)
    -RB Curls (2 sets to failure)

    THURSDAY CORE:
    -Black Widow Knee Slides (2 sets to failure)
    -TRI-SET: Elbow Plank + Left Side Plank + Right Side Plank (2 sets to failure)
    -TRI SET: Leg Raises + Levitation Crunches + Hollow Hold (2 sets to failure)
    -Tornado Twists (2 sets of 20)
    -Banded Punches (2 sets to failure)
    -Oak Tree Step-outs (1 set of 10 per side)

    FRIDAY FULL BODY:
    -Single Heel Touch Squats (2 sets to failure)
    -Archer Push-ups (2 sets to failure)
    -One Arm Zeus Rows (2 sets to failure)
    -Hanging Leg Raises (2 sets to failure)
    -Turkish Get-ups (2 sets to failure)
    -Bear Crawls (2 sets of 1 minute)
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