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My BWSF

My BWSF

A

Created by

Ascel

Workout Breakdown

Warm Up WIP

Warm Up

1

Push-Up

1 set × 10 reps

Main

Pike

1

Pike Push-Up (Elevated)

1 set × 3×5-8 reps

Pull-ups

1

Chin-Up

1 set × 3×5-8 reps

Pushups

1

Decline Push-up

1 set × 3×8-12 reps

Rows

1

Incline Row

1 set × 3×8-12 reps

Squats

1

Shrimp Squat (Intermediate)

1 set × 3×8-15 reps

Glute/Ham Bridge

1

Elevated One Leg Bridge

1 set × 3×8-15 reps

Core A

1

Dead Bug

1 set × 2×10-20 reps

Core B

1

Birddog

1 set × 2×10-20 reps

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