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Standard Workout

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Workout Breakdown

Standard

Warm-Up

1

Shoulder Warm-up - Resistance Band

1 set × 10 reps

2

Squat (Sky Reach)

1 set × 10-15 reps

3

Wrist Flexibility Stretch

1 set × 10 reps

4

Dead Bug

1 set × 10-15 reps

5

Hang (Arch)

1 set × 5-10 reps

6

Parallel Bar Support Hold

1 set × 15-30s

7

Squat (Assisted)

1 set × 10 reps

Strength Work

1

Pull-Up

1 set × 8-10 reps

2

Squat - Barbell

1 set × 8 reps

3

Pull-Up

1 set × 8-10 reps

4

Squat - Barbell

1 set × 8 reps

5

Pull-Up

1 set × 8-10 reps

6

Squat - Barbell

1 set × 8 reps

Pair 2

1

Parallel Bar Support Hold

1 set × 30-60s

2

Push-Up (Wide) - Rings

1 set × 8-10 reps

3

Parallel Bar Support Hold

1 set × 30-60s

4

Push-Up (Wide) - Rings

1 set × 8-10 reps

5

Parallel Bar Support Hold

1 set × 30-60s

6

Push-Up (Wide) - Rings

1 set × 8-10 reps

Pair 3

1

Incline Row

1 set × 8-10 reps

2

Deadlift - Barbell

1 set × 8-10 reps

3

Incline Row

1 set × 8-10 reps

4

Deadlift - Barbell

1 set × 8-10 reps

5

Incline Row

1 set × 8-10 reps

6

Deadlift - Barbell

1 set × 8-10 reps

Core Training

1

Plank

1 set × 10-30s

2

Reverse Hyperextension - Bench

1 set × 8-12 reps

3

Dumbbell

1 set × 8 reps

4

Plank

1 set × 10-30s

5

Reverse Hyperextension - Bench

1 set × 8-12 reps

6

Dumbbell

1 set × 8 reps

7

Plank

1 set × 10-30s

8

Reverse Hyperextension - Bench

1 set × 8-12 reps

9

Dumbbell

1 set × 8 reps

Standard Workout - Bodyweight Fitness | Bodyweight Fitness