? Upper Body no Equipment?
Bulking
Advanced
Body
Plan Details
The ? Upper Body no Equipment? routine by R05 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This work out is for Advanced, Upper Body work out with no equipment, Please do note to not use this workout if you are a beginner ?, you are allowed to edit or change anything you'd like to do, There will be ill be 2 rest days, and the rest is Workout, Please Do Note rest days are important unless you want to go Hard in ?, Do not Copy this workout Copyright Jamil Khoury, All rights reserved ©
Routine detail
Mon
?Chest & foreArms ?
Est. 47 min
8 exercises
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Tue
? Gutes & Code ?
Est. 89 min
15 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Bridge
3 Sets
Side Bridge
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Janda Sit-Up
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Warrior Pose
3 Sets x 8 Reps
Warrior 2 Pose
3 Sets x 8 Reps
Plank
3 Sets
Wed
? Back & Biecep ?
Est. 64 min
11 exercises
Reverse Lunge Crossover
3 Sets x 8 Reps
Superman
3 Sets
Hip Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Knees to Chest Hug
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Side-Lying Floor Stretch
3 Sets x 8 Reps
One-Arm Wall Stretch
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Seated Rotation
3 Sets x 8 Reps
Thu
? Shoulder & Tricep ?
Est. 59 min
10 exercises
Tricep Push-Up
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Side Wrist Pull
3 Sets x 8 Reps
Posterior Capsule Stretch
3 Sets
Fri
Go Rest, Get ready for tomorrow
Est. 0 min
0 exercises
This day is empty
Sat
? Chest & Core ?
Est. 47 min
8 exercises
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Sun
Go out with Friends and Family ?
Est. 0 min
0 exercises
This day is empty
