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Body Weight Only
Cutting
Advanced
Body
Plan Details
The Body Weight Only routine by kassimbass is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest (shoulders/triceps)
Est. 113 min
14 exercises
Push-Up
4 Sets x 40 Reps
Pike Push Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 20 Reps
Single-Leg Push-Up
4 Sets x 5 Reps
Running
1 Set
Hanging Pike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Abdominal Pendulum
6 Sets x 20 Reps
Crunch with Hands Overhead
6 Sets x 20 Reps
Janda Sit-Up
6 Sets x 20 Reps
Oblique Crunch
6 Sets x 20 Reps
Plank
4 Sets
Tue
Back / Traps
Est. 78 min
7 exercises
Running
1 Set
Superman
3 Sets
Seated Rotation
3 Sets x 8 Reps
Climber Pull-Up
6 Sets x 5 Reps
Chin-Up with Knee Raise
6 Sets x 5 Reps
Assisted Hyperextension
6 Sets x 15 Reps
Gironda Sternum Pull-Up
6 Sets x 5 Reps
Wed
Shoulders / Abs
Est. 87 min
11 exercises
Running
1 Set
Modified Handstand Pushups
4 Sets x 10 Reps
Butt Raised Dips
4 Sets x 10 Reps
Foward Lean Pushups
4 Sets x 10 Reps
Hanging Pike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Janda Sit-Up
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Thu
Cardio
Est. 123 min
2 exercises
Running
1 Set
Yoga
1 Set
Fri
Triceps / Biceps
Est. 85 min
4 exercises
Running
1 Set
Pull-Up
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Sat
Legs / Abs
Est. 121 min
16 exercises
Running
1 Set
Bulgarian Splint Squat
3 Sets x 8 Reps
Deep Squats
3 Sets x 8 Reps
Assisted One Leg Squat
3 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Bodyweight Side Lunge
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Bridge
3 Sets
Hanging Pike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Abdominal Pendulum
3 Sets x 20 Reps
Crunch with Hands Overhead
3 Sets x 20 Reps
Janda Sit-Up
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 50 Reps
Plank
3 Sets
Sun
Cardio
Est. 123 min
2 exercises
Running
1 Set
Yoga
1 Set
