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rahulko

Created by

rahulko

Workout Breakdown

Upper body

Upper Body Set 1

1

Push-Up

1 set × 15-20 reps

2

Push-Up (Diamond)

1 set × 5-8 reps

3

Dip (Parallel Bar)

1 set × 10-15 reps

4

Pike Push Up

1 set × 8-12 reps

5

Planche Push-Up (Pseudo)

1 set × 5-10 reps

6

Dip (Parallel Bar)

1 set × 10-15 reps

7

Row - Other

1 set × 8-12 reps

8

Scapular Shrug

1 set × 10 reps

Upper Body Set 2

1

Push-Up

1 set × 15-20 reps

2

Push-Up (Diamond)

1 set × 5-8 reps

3

Dip (Parallel Bar)

1 set × 10-15 reps

4

Pike Push Up

1 set × 8-12 reps

5

Planche Push-Up (Pseudo)

1 set × 5-10 reps

6

Dip (Parallel Bar)

1 set × 10-15 reps

7

Row - Other

1 set × 8-12 reps

8

Scapular Shrug

1 set × 10 reps

Upper Body Set 3

1

Push-Up

1 set × 15-20 reps

2

Push-Up (Diamond)

1 set × 5-8 reps

3

Dip (Parallel Bar)

1 set × 10-15 reps

4

Pike Push Up

1 set × 8-12 reps

5

Planche Push-Up (Pseudo)

1 set × 5-10 reps

6

Dip (Parallel Bar)

1 set × 10-15 reps

7

Row - Other

1 set × 8-12 reps

8

Scapular Shrug

1 set × 10 reps

Upper Body Set 4

1

Push-Up

1 set × 15-20 reps

2

Push-Up (Diamond)

1 set × 5-8 reps

3

Dip (Parallel Bar)

1 set × 10-15 reps

4

Pike Push Up

1 set × 8-12 reps

5

Planche Push-Up (Pseudo)

1 set × 5-10 reps

6

Dip (Parallel Bar)

1 set × 10-15 reps

7

Row - Other

1 set × 8-12 reps

8

Scapular Shrug

1 set × 10 reps

Legs

Leg Set 1

1

Shrimp Squat (Advanced)

1 set × 10-15 reps

2

Split Squat (Bulgarian)

1 set × 10-15 reps

3

Pistol Squat

1 set × 3-10 reps

4

Squat Jump

1 set × 30-40 reps

5

Wall Sits

1 set × 30-60s

Leg Set 2

1

Shrimp Squat (Advanced)

1 set × 10-15 reps

2

Split Squat (Bulgarian)

1 set × 10-15 reps

3

Pistol Squat

1 set × 3-10 reps

4

Squat Jump

1 set × 30-40 reps

5

Wall Sits

1 set × 30-60s

Leg Set 3

1

Shrimp Squat (Advanced)

1 set × 10-15 reps

2

Split Squat (Bulgarian)

1 set × 10-15 reps

3

Pistol Squat

1 set × 3-10 reps

4

Squat Jump

1 set × 30-40 reps

5

Wall Sits

1 set × 30-60s

Leg Set 4

1

Shrimp Squat (Advanced)

1 set × 10-15 reps

2

Split Squat (Bulgarian)

1 set × 10-15 reps

3

Pistol Squat

1 set × 3-10 reps

4

Squat Jump

1 set × 30-40 reps

5

Wall Sits

1 set × 30-60s

Core

Core Set 1

1

X-plank

1 set × 60s

2

Reverse Plank

1 set × 60s

3

Plank (Shoulder Taps)

1 set × 60s

4

Side Plank

1 set × 60s

5

Hollow Body Hold

1 set × 60s

6

Arch Body Hold (Prone)

1 set × 60s

7

Frog Stand

1 set × 10-30s

8

Dragon Flags

1 set × 3-10 reps

Core Set 2

1

X-plank

1 set × 60s

2

Reverse Plank

1 set × 60s

3

Plank (Shoulder Taps)

1 set × 60s

4

Side Plank

1 set × 60s

5

Hollow Body Hold

1 set × 60s

6

Arch Body Hold (Prone)

1 set × 60s

7

Frog Stand

1 set × 10-30s

8

Dragon Flags

1 set × 3-10 reps

Core Set 3

1

X-plank

1 set × 60s

2

Reverse Plank

1 set × 60s

3

Plank (Shoulder Taps)

1 set × 60s

4

Side Plank

1 set × 60s

5

Hollow Body Hold

1 set × 60s

6

Arch Body Hold (Prone)

1 set × 60s

7

Frog Stand

1 set × 10-30s

8

Dragon Flags

1 set × 3-10 reps