The document outlines a 21-day workout program with various exercises and routines. Each day focuses on different types of workouts like paused, explosive, fast, slow, pyramid, circuit, and dumbbell sessions. The workouts include bodyweight exercises such as pushups, squats, lunges, and pulls ups as well as exercises using equipment like the TRX suspension trainer and dumbbells. Day 21 incorporates animal locomotion drills. The document provides details on different push, pull, and leg exercises that make up the full-body program.
The document outlines a 21-day workout program with various exercises and routines. Each day focuses on different types of workouts like paused, explosive, fast, slow, pyramid, circuit, and dumbbell sessions. The workouts include bodyweight exercises such as pushups, squats, lunges, and pulls ups as well as exercises using equipment like the TRX suspension trainer and dumbbells. Day 21 incorporates animal locomotion drills. The document provides details on different push, pull, and leg exercises that make up the full-body program.
The document outlines a 21-day workout program with various exercises and routines. Each day focuses on different types of workouts like paused, explosive, fast, slow, pyramid, circuit, and dumbbell sessions. The workouts include bodyweight exercises such as pushups, squats, lunges, and pulls ups as well as exercises using equipment like the TRX suspension trainer and dumbbells. Day 21 incorporates animal locomotion drills. The document provides details on different push, pull, and leg exercises that make up the full-body program.
The document outlines a 21-day workout program with various exercises and routines. Each day focuses on different types of workouts like paused, explosive, fast, slow, pyramid, circuit, and dumbbell sessions. The workouts include bodyweight exercises such as pushups, squats, lunges, and pulls ups as well as exercises using equipment like the TRX suspension trainer and dumbbells. Day 21 incorporates animal locomotion drills. The document provides details on different push, pull, and leg exercises that make up the full-body program.
types of workout: paused explosive fast slow pyramid circuit dumbell (hard sets 3 to 5 rep max) 1 set max reps rest in movement animal locomotion
different exercises:
Push chest: push up, close hands pushup, wide push up, diamond push up(incline, decline, same height, on earth, fist(dumb)), dumbell bench, wall hand stand, push press, flies, triceps exercises. straight bar dips, dips, parallel, reverse gripe, pike.
back: trx pull, wide trx pull, close trx pull, trx rows, under hand trx pull, trx pullup, trx chin-up, pull up chin up , DB rows, DB traps pull, trx biceps pull, DB biceps. hollow body.
Legs: squat, wide squat, close squat, pistol squat, lunges, one leg lunges, frog hop, horse stance, calves raises, deadlift,
correctives: lower back raises, superman, Reverse Hypers.
