Back 2 Basics 2014
General
Beginner
Pullup bar
Plan Details
The Back 2 Basics 2014 routine by bdiddydk is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
No machines ! Only old school back-to-basics pull/push/lift/bodyweight
Routine detail
Day 1
DEADLIFT / PULL UPS [BICEPS] / ABS
Est. 19 min
4 exercises
Scorpion
1 Set x 1 Rep
Barbell Deadlift
4 Sets x 6 Reps
Hanging Leg Raise
4 Sets x 6 Reps
Pull Up - Biceps
3 Sets x 8 Reps
Day 2
BENCHPRESS / ABS
Est. 27 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Windshield Wipers
3 Sets x 10 Reps
Push Up - Narrow/Diamond
3 Sets x 8 Reps
Plank
4 Sets
Side Plank
4 Sets x 6 Reps
Day 3
FRONT SQUAD / PUSH UPS /ABS
Est. 14 min
3 exercises
Barbell Jerk Dip Squat
4 Sets x 6 Reps
Hanging Knee Raise (Rotational)
3 Sets x 6 Reps
Hanging Knee Raise Rotation
2 Sets x 6 Reps
Day 4
TRICEP DIPS
Est. 24 min
5 exercises
Dip
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Hanging Pike
3 Sets x 6 Reps
Pull Up - Tricep
3 Sets x 8 Reps
Tricep Push-Up
4 Sets x 6 Reps
Day 5
LATS(WINGS&ROWS) / PULL UPS
Est. 26 min
5 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 6 Reps
Pull Up - Behind Neck
3 Sets x 8 Reps
Pull-Up
4 Sets x 6 Reps
Rocky Pull-Up
4 Sets x 6 Reps
