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The document outlines a 30-day bodyweight workout plan consisting of 3 weeks of exercises. Each week includes a chest workout called "Chest Insanity", a back workout called "Back Brutality", arm exercises called "Arm Assassin", and leg exercises called "Leg Shocker Routine". The workouts consist of bodyweight exercises done in high intensity circuits with limited rest periods between sets.
The document outlines a 30-day bodyweight workout plan consisting of 3 weeks of exercises. Each week includes a chest workout called "Chest Insanity", a back workout called "Back Brutality", arm exercises called "Arm Assassin", and leg exercises called "Leg Shocker Routine". The workouts consist of bodyweight exercises done in high intensity circuits with limited rest periods between sets.
The document outlines a 30-day bodyweight workout plan consisting of 3 weeks of exercises. Each week includes a chest workout called "Chest Insanity", a back workout called "Back Brutality", arm exercises called "Arm Assassin", and leg exercises called "Leg Shocker Routine". The workouts consist of bodyweight exercises done in high intensity circuits with limited rest periods between sets.
WEEK 1 Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups M 10 Dips O 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups N 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done D with Chest Insanity than go on to Back Brutality below A Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups Y 5 Close Grip Pull Ups 5 Wide Grip Behind Neck Pull Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: T 10 Shoulder Width Chin Ups 20 Wide Grip Australian Chin U Ups E 10 Dips S 20 Bench Dips 10 Close Grip Chin Ups D 20 Close Grip Australian Chin A Ups Y 10 Dips on Straight Bar 20 Bench Dips W Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg E 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet D together as you do a no-weight squat. N 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… E 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out S wide. That’s one rep. D 20 Lunge Walks 1m Wall Sit A Y Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups T 10 Dips H 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups U 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done R with Chest Insanity than go on to Back Brutality below. S Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups D 5 Close Grip Pull Ups A 5 Wide Grip Behind Neck Pull Y Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Shoulder Width Chin Ups F 20 Wide Grip Australian Chin R Ups I 10 Dips 20 Bench Dips D 10 Close Grip Chin Ups A 20 Close Grip Australian Chin Y Ups 10 Dips on Straight Bar 20 Bench Dips S Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg A 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet T together as you do a no-weight squat. U 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… R 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out D wide. That’s one rep. A 20 Lunge Walks 1m Wall Sit Y Date: 30 DAY BODY WEIGHT BEASTMODE WORKOUT PLAN WEEK 2 Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups M 10 Dips O 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups N 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done D with Chest Insanity than go on to Back Brutality below A Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups Y 5 Close Grip Pull Ups 5 Wide Grip Behind Neck Pull Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: T 10 Shoulder Width Chin Ups 20 Wide Grip Australian Chin U Ups E 10 Dips S 20 Bench Dips 10 Close Grip Chin Ups D 20 Close Grip Australian Chin A Ups Y 10 Dips on Straight Bar 20 Bench Dips W Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg E 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet D together as you do a no-weight squat. N 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… E 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out S wide. That’s one rep. D 20 Lunge Walks 1m Wall Sit A Y Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups T 10 Dips H 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups U 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done R with Chest Insanity than go on to Back Brutality below. S Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups D 5 Close Grip Pull Ups A 5 Wide Grip Behind Neck Pull Y Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Shoulder Width Chin Ups F 20 Wide Grip Australian Chin R Ups I 10 Dips 20 Bench Dips D 10 Close Grip Chin Ups A 20 Close Grip Australian Chin Y Ups 10 Dips on Straight Bar 20 Bench Dips S Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg A 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet T together as you do a no-weight squat. U 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… R 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out D wide. That’s one rep. A 20 Lunge Walks 1m Wall Sit Y Date: 30 DAY BODY WEIGHT BEASTMODE WORKOUT PLAN WEEK 3 Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups M 10 Dips O 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups N 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done D with Chest Insanity than go on to Back Brutality below A Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups Y 5 Close Grip Pull Ups 5 Wide Grip Behind Neck Pull Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: T 10 Shoulder Width Chin Ups 20 Wide Grip Australian Chin U Ups E 10 Dips S 20 Bench Dips 10 Close Grip Chin Ups D 20 Close Grip Australian Chin A Ups Y 10 Dips on Straight Bar 20 Bench Dips W Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg E 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet D together as you do a no-weight squat. N 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… E 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out S wide. That’s one rep. D 20 Lunge Walks 1m Wall Sit A Y Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups T 10 Dips H 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups U 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done R with Chest Insanity than go on to Back Brutality below. S Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups D 5 Close Grip Pull Ups A 5 Wide Grip Behind Neck Pull Y Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Shoulder Width Chin Ups F 20 Wide Grip Australian Chin R Ups I 10 Dips 20 Bench Dips D 10 Close Grip Chin Ups A 20 Close Grip Australian Chin Y Ups 10 Dips on Straight Bar 20 Bench Dips S Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg A 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet T together as you do a no-weight squat. U 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… R 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out D wide. That’s one rep. A 20 Lunge Walks 1m Wall Sit Y Date: 30 DAY BODY WEIGHT BEASTMODE WORKOUT PLAN WEEK 4 Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups M 10 Dips O 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups N 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done D with Chest Insanity than go on to Back Brutality below A Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups Y 5 Close Grip Pull Ups 5 Wide Grip Behind Neck Pull Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: T 10 Shoulder Width Chin Ups 20 Wide Grip Australian Chin U Ups E 10 Dips S 20 Bench Dips 10 Close Grip Chin Ups D 20 Close Grip Australian Chin A Ups Y 10 Dips on Straight Bar 20 Bench Dips W Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg E 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet D together as you do a no-weight squat. N 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… E 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out S wide. That’s one rep. D 20 Lunge Walks 1m Wall Sit A Y Chest Insanity: Set 1 Set 2 Set 3 Set 4 Notes: 15 Regular Push Ups 5 Diamond Push Ups T 10 Dips H 10 Arching Push Ups Your hips will be low to the ground and your chest will be up 10 Decline Push Ups U 10 Dips on Straight Bar Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done R with Chest Insanity than go on to Back Brutality below. S Back Brutality: Set 1 Set 2 Set 3 Notes: 10 Wide Pull Ups D 5 Close Grip Pull Ups A 5 Wide Grip Behind Neck Pull Y Ups 5 Shoulder Width Behind Neck Pull Ups 5 Upside Down Pull Ups Arm Assassin: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Shoulder Width Chin Ups F 20 Wide Grip Australian Chin R Ups I 10 Dips 20 Bench Dips D 10 Close Grip Chin Ups A 20 Close Grip Australian Chin Y Ups 10 Dips on Straight Bar 20 Bench Dips S Leg Shocker Routine: Set 1 Set 2 Set 3 Set 4 Set 5 Notes: 10 Pistol Squats on each leg A 20 Hannibal Squats I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet T together as you do a no-weight squat. U 15 Pyramid Calf Raises (15,14,13…) Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on… R 20 In & Out Squat Jumps Squat with your feet together, come all the way up and jump out to a squat with your feet out D wide. That’s one rep. A 20 Lunge Walks 1m Wall Sit Y