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Reddit Recommended Routine - NO LEGS
RR no legs →

Reddit Recommended Routine - NO LEGS

The Reddit /r/BodyweightFitness Recommended Routine without legs. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

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Created by

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Workout Breakdown

Warmup

Dynamic Stretches

1

Shoulder Warm-up - Resistance Band

1 set × 10 reps

2

Squat (Sky Reach)

1 set × 8-10 reps

3

Wrist Flexibility Stretch

1 set × 10-20 reps

4

Dead Bug

1 set × 10 reps

5

Hang (Arch)

1 set × 30s

6

Parallel Bar Support Hold

1 set × 30s

Strength Work

Pair 1

Pullups and dips

1

Pull-Up

1 set × 10 reps

2

Dip (Triceps)

1 set × 10 reps

3

Pull-Up

1 set × 10 reps

4

Dip (Triceps)

1 set × 10 reps

5

Pull-Up

1 set × 10 reps

6

Dip (Triceps)

1 set × 10 reps

Pair 2

Rows and pike push-ups

1

Row (Wide)

1 set × 10 reps

2

Pike Push-up

1 set × 10 reps

3

Row (Wide)

1 set × 10 reps

4

Pike Push-up

1 set × 10 reps

5

Row (Wide)

1 set × 10 reps

6

Pike Push-up

1 set × 10 reps

Core Triplet

1

Pike Hanging Leg Raise

1 set × 10-12 reps

2

Banded Pallof Press

1 set × 10-12 reps

3

Arch Body Hold

1 set × 30s

4

Pike Hanging Leg Raise

1 set × 10-12 reps

5

Banded Pallof Press

1 set × 10-12 reps

6

Arch Body Hold

1 set × 30s

7

Pike Hanging Leg Raise

1 set × 10-12 reps

8

Banded Pallof Press

1 set × 10-12 reps

9

Arch Body Hold

1 set × 10s