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  • Street Workout Program

    Uploaded by

    Vedran Pisarek
    1K views2 pages
    The document outlines a 3 day push, pull, legs workout routine. Day 1 focuses on push exercises like pike push ups, diamond push ups, normal push ups, wide push ups, dips, and bar dips. Day 2 is for pull exercises such as pull ups, mixed grip pull ups, body rows, muscle ups, and band assisted muscle ups. Day 3 targets the legs with sprints, squats, lunges, split squats, hamstring bridges, crunches, hollow body holds, and side planks. Each day consists of multiple sets of exercises with short rest periods between sets.

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    STREET WORKOUT PROGRAM

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    The document outlines a 3 day push, pull, legs workout routine. Day 1 focuses on push exercises like pike push ups, diamond push ups, normal push ups, wide push ups, dips, and bar dips. Day 2 is for pull exercises such as pull ups, mixed grip pull ups, body rows, muscle ups, and band assisted muscle ups. Day 3 targets the legs with sprints, squats, lunges, split squats, hamstring bridges, crunches, hollow body holds, and side planks. Each day consists of multiple sets of exercises with short rest periods between sets.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    1K views2 pages

    Street Workout Program

    Uploaded by

    Vedran Pisarek
    The document outlines a 3 day push, pull, legs workout routine. Day 1 focuses on push exercises like pike push ups, diamond push ups, normal push ups, wide push ups, dips, and bar dips. Day 2 is for pull exercises such as pull ups, mixed grip pull ups, body rows, muscle ups, and band assisted muscle ups. Day 3 targets the legs with sprints, squats, lunges, split squats, hamstring bridges, crunches, hollow body holds, and side planks. Each day consists of multiple sets of exercises with short rest periods between sets.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    DAY 1: PUSH

    WARM UP – 5-10 min


    SET A
    1x Pike push ups + 1x Diamond push ups + 1x Normal push ups + 1x Wide push ups
    REST 10 sec
    2x Pike push ups + 2x Diamond push ups + 2x Normal push ups + 2x Wide push ups
    REST 20 sec
    3x Pike push ups + 3x Diamond push ups + 3x Normal push ups + 3x Wide push ups
    REST 30 sec
    ...
    10x Pike push ups + 10x Diamond push ups + 10x Normal push ups + 10x Wide push ups
    REST 120 sec
    SET B
    3x 5sec L-sit + 5sec Tuck planche + 20 Dips
    REST 120 sec
    SET C
    3x MAX Straight bar dips + MAX skullcrushers
    REST 120 sec
    SET D
    3x MAX clean Straight bar dips
    REST 120 sec
    SET E
    3x MAX clean dips with hold

    DAY 2: PULL

    WARM UP – 5-10 min


    SET A
    3x 20 Pull ups (wide + close)
    REST 120 sec
    SET B
    4x MAX Mixed grip Pull ups
    REST 120 sec
    SET C
    4x MAX Mixed grip Pull ups
    REST 120 sec
    SET D
    3x MAX Body row (suppinated)
    REST 120 sec
    SET E
    1x MAX Muscle ups
    REST 120 sec
    SET F
    2x MAX Band assistance muscle ups
    REST 120 sec
    SET G
    3x MAX pull ups
    REST 120 sec
    DAY 3: LEGS

    WARM UP – 5-10 min + RUN


    SET A
    5x 3 Sprint
    REST 120 sec
    SET B
    3x MAX Squat
    REST 120 sec
    SET C
    3x MAX Lunges walk
    REST 120 sec
    SET D
    3x MAX Bulgarian split squat (svaka noga)
    REST 120 sec
    SET E
    3x MAX One leg hamsting bridge (svaka noga)
    REST 120 sec
    SET F
    3x MAX crunches
    REST 120 sec
    SET G (SuperSet)
    3x MAX hollow body hold
    3x MAX reversed hollow body hold
    REST 120 sec
    SET H
    3x Side plank raises (svaka strana)
    REST 120 sec

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