Workout Routine

Body

by Gabs

Body

Workouts

Arm

Chin up

Set
Intensity
Weight
Reps
Rest time
1
5
20 sec
2
5
20 sec
3
5
20 sec

Chin up

3 sets

Tricep dip

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Tricep dip

3 sets

Shoulder

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec
2
–
–
10
20 sec
3
–
–
10
20 sec

lateral raise

3 sets

Pike push up

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec

Pike push up

2 sets

Chest

Push up

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Push up

3 sets

Knee push up

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Knee push up

3 sets

Back

Arch back pull up

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Arch back pull up

3 sets

Chin up

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Chin up

3 sets

Ab

Hollow body raise

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Hollow body raise

3 sets

Knee raise

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Knee raise

1 sets

plank

Set
Time
Rest time
1
60 sec
100 sec

plank

1 sets

Kick

Squat

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Squat

4 sets

Lunges

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec
2
10
20 sec
3
10
20 sec

Lunges

3 sets

side kicks

Set
Reps
Rest time
1
30
20 sec
2
30
20 sec

side kicks

2 sets

Calf raise

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Calf raise

4 sets