Body Weight Rest Week
General
Advanced
Body
Plan Details
The Body Weight Rest Week routine is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Body Day 1
Est. 38 min
8 exercises
Bench Push-Up
3 Sets x 15 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Bridge
3 Sets
Push-Up (Wide Hand)
3 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Tue
Cardio Day 1
Est. 55 min
4 exercises
Plank
6 Sets
Sprints: Basketball style
6 Sets
Side Plank
6 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Body Day 2
Est. 42 min
8 exercises
Push-Up (Close Hand)
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Stability Ball Back Extension
3 Sets x 15 Reps
Kettlebell Push-Up
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Arm Circles
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 15 Reps
Air Bike
3 Sets x 10 Reps
Thu
Cardio Day 2
Est. 32 min
1 exercise
Step Machine
1 Set
Fri
Body Day 3
Est. 37 min
6 exercises
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
