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7d Bodyweight Workout - Advanced

Danny1411

Jan 26th 2018

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7d Bodyweight Workout - Advanced

DOWNLOADS/VIEWS: 15/2127

RATING: 90 (FROM 1 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Abs 2-4 - 6
Chest 1-3-5
Leg & Arms 6
Leg & Chest & Abs 7

Abs Day + Arm 4 exercises, 48 mins

	Leg Raise	4x40 reps	rest: 40s
	Sit-Up	2x40 reps	rest: 40s
	Oblique Crunch	4x40 reps	rest: 40s
	Pull-Up	5x16 reps	rest: 40s

Chest 3 exercises, 30 mins

	Push-Up	6x16 reps	rest: 40s
	Push-Up	6x12 reps	rest: 40s
	Bench Push-Up	6x10 reps	rest: 40s

Abs Day 2 6 exercises, 59 mins

	Leg Raise	4x40 reps	rest: 40s
	Sit-Up	4x50 reps	rest: 40s
	Oblique Crunch	4x40 reps	rest: 40s
	Pull-Up	2x16 reps	rest: 20s
	Hanging Knee Raise Rotation	2x16 reps	rest: 20s
	Plank	2x16 reps	rest: 20s

Chest + Arm 3 3 exercises, 31 mins

	Push-Up	8x16 reps	rest: 40s
	Bench Push-Up	6x12 reps	rest: 40s
	Push-Up	4x10 reps	rest: 40s

Abs Day 3 + Leg + Arm 6 exercises, 1 hr 18 mins

	Jump Squat	6x12 reps	rest: 20s
	Leg Raise	4x40 reps	rest: 40s
	Sit-Up	4x40 reps	rest: 40s
	Oblique Crunch	6x60 reps	rest: 40s
	Plank	4x16 reps	rest: 20s
	Pull-Up	4x4 reps	rest: 40s

Leg Day 2 + Abs + Chest 8 exercises, 1 hr 46 mins

	Prisoner Squat	6x12 reps	rest: 40s
	Leg Raise	6x40 reps	rest: 40s
	Sit-Up	4x40 reps	rest: 40s
	Oblique Crunch	4x40 reps	rest: 40s
	Plank	4x16 reps	rest: 20s
	Push-Up	8x16 reps	rest: 40s
	Push-Up	8x16 reps	rest: 40s
	Bench Push-Up	6x16 reps	rest: 40s

Chest Day 3 exercises, 40 mins

	Push-Up	8x16 reps	rest: 40s
	Push-Up	6x16 reps	rest: 40s
	Bench Push-Up	8x16 reps	rest: 40s

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