# Full bodyweight

## Day 1

Push-Up · Pike-Up · Dip · Plank (Shoulder Taps)

### Chest, triceps, shoulders

- 3 × 6-10 Push-Up
- 3 × 8-12 Pike-Up
- 3 × 10-15 Dip - Bench
- 2 × 10-12 Plank (Shoulder Tap)
- 1 × 10-0 Walking - Treadmill


## Day 2

Pull focus

### Back, biceps, core

- 3 × 8-12 Inverted Row
- 3 × 20-30 Superman Hold
- 3 × 18-20 Bicycle Crunch
- 3 × 20-30 Plank


## Day 3


## Day 4


## Day 5