No Excuses DudeSpiration BodyWeight and Backpack Strength
General
Beginner
Body
Plan Details
The No Excuses DudeSpiration BodyWeight and Backpack Strength routine by Tetsuo_ is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
No equipment No Problem. Short on time yeah me too. This is the no excuses DudeSpiration BodyWeight and Backpack strength routine! All equipment can be substituted with a heavy Backpack.
Routine detail
Day 1
Chest and Shoulders
Est. 0 min
9 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Day 2
Back and Biceps
Est. 0 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Back Extension (Prone)
3 Sets
Dumbbell Upright Row
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Day 3
Legs
Est. 0 min
8 exercises
Prisoner Squat
4 Sets x 25 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Oblique Crunch
4 Sets x 10 Reps
Supine Heel Touches
4 Sets x 20 Reps
