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    dawidoffvs
    15 views9 pages
    The document outlines a full body workout split into 4 sections - Pull A, Push A, Legs + Core A, and Pull B, Push B, Legs + Core B. Each section consists of 3 rounds of exercises with no rest in between and 3 minutes of rest between rounds. The exercises target the back, chest, legs, and core with bodyweight movements like pull ups, dips, push ups, squats, and core exercises.

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    The document outlines a full body workout split into 4 sections - Pull A, Push A, Legs + Core A, and Pull B, Push B, Legs + Core B. Each section consists of 3 rounds of exercises with no rest in between and 3 minutes of rest between rounds. The exercises target the back, chest, legs, and core with bodyweight movements like pull ups, dips, push ups, squats, and core exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views9 pages

    UVU

    Uploaded by

    dawidoffvs
    The document outlines a full body workout split into 4 sections - Pull A, Push A, Legs + Core A, and Pull B, Push B, Legs + Core B. Each section consists of 3 rounds of exercises with no rest in between and 3 minutes of rest between rounds. The exercises target the back, chest, legs, and core with bodyweight movements like pull ups, dips, push ups, squats, and core exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 9

    PULL A

    3 rounds (no rest between exercises, 3min rest between


    rounds)

    PULL UPS*

    8-10 reps (max hold at the top)

    AUSSIE PULL UPS*

    10-12 reps

    RING BICEP CURLS*

    10-12 reps
    PUSH A

    3 rounds (no rest between exercises, 3min rest between

    rounds)

    BODYWEIGHT DIPS

    8-10 reps

    PIKE PUSH-UPS*

    8-10 reps

    PUSH-UPS

    Max.
    LEGS + CORE A
    3 rounds (no rest between exercises, 3min rest between
    rounds)

    HANGING KNEE RAISES*

    10 reps

    SqUAT JUMPS

    15 reps

    HOLLOW HOLD*

    20 secs

    JUMPING LUNGES

    15 reps (each side)


    PULL B
    3 rounds (no rest between exercises, 3min rest between rounds)

    RING CHIN-UPS*

    8-10 reps (max hold at the top)

    WIDE-GRIP AUSSIE PULL UPS*

    10-12 reps

    RING BICEP CURLS*

    10-12 reps
    PUSH B

    3 rounds (no rest between exercises, 3min rest between rounds)

    STRAIGHT-BAR DIPS*

    8-10 reps

    PIKE PUSH-UPS*

    8-10 reps

    RING PUSH-UPS

    Max.
    LEGS + CORE B
    3 rounds (no rest between exercises, 3min rest between rounds)

    L-SIT HOLD

    10 Secs*

    SqUAT JUMPS

    15 reps

    SIT-UPS

    20 reps

    JUMPING LUNGES

    15 reps (each side)

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