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    Kboges Workout Routine Easy Version For Me: Straight Bar Dip

    Uploaded by

    greg hofman
    The document outlines a 22 day workout routine with exercises categorized by day. Each day includes 3-5 exercises that are supersetted or done as circuits, with 1-3 sets of each exercise. Example exercises include trx pulls, pushups, squats, lunges and other bodyweight movements. Rest periods of 1-3 minutes are recommended between sets. Days are labeled as "easy", "good", "failure", etc. to indicate intensity and focus on movements, contractions, max reps, pyramids, etc.

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    Kboges Workout Routine Easy Version For Me: Straight Bar Dip

    Uploaded by

    greg hofman
    2K views3 pages
    The document outlines a 22 day workout routine with exercises categorized by day. Each day includes 3-5 exercises that are supersetted or done as circuits, with 1-3 sets of each exercise. Example exercises include trx pulls, pushups, squats, lunges and other bodyweight movements. Rest periods of 1-3 minutes are recommended between sets. Days are labeled as "easy", "good", "failure", etc. to indicate intensity and focus on movements, contractions, max reps, pyramids, etc.

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    free habit tracker

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    The document outlines a 22 day workout routine with exercises categorized by day. Each day includes 3-5 exercises that are supersetted or done as circuits, with 1-3 sets of each exercise. Example exercises include trx pulls, pushups, squats, lunges and other bodyweight movements. Rest periods of 1-3 minutes are recommended between sets. Days are labeled as "easy", "good", "failure", etc. to indicate intensity and focus on movements, contractions, max reps, pyramids, etc.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    2K views3 pages

    Kboges Workout Routine Easy Version For Me: Straight Bar Dip

    Uploaded by

    greg hofman
    The document outlines a 22 day workout routine with exercises categorized by day. Each day includes 3-5 exercises that are supersetted or done as circuits, with 1-3 sets of each exercise. Example exercises include trx pulls, pushups, squats, lunges and other bodyweight movements. Rest periods of 1-3 minutes are recommended between sets. Days are labeled as "easy", "good", "failure", etc. to indicate intensity and focus on movements, contractions, max reps, pyramids, etc.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    kboges workout routine

    easy version for me 

    day ex1 ex2 ex3 ex4 ex5

    1 easy 3 x superset: under hands 3 x squat  superman


    close grip trx pull(chinups) x corrective
    knee push ups close. exercise
    1mn30sec rest btw sets

    2 good 3 x trx pull 3 x knee lunges until 3 x trx rows


    incline failure
    pushups 

    3 3 x superset: wide grip trx 3 x close 2 x lower


    failure pull x knee  diamond push legs squat backup
    ups. 1mn30sec rest btw
    sets

    4 3 x superset: normal under 3 x wide 2 x Straight


    easy hands trx pull x decline legs squat bar dip
    knee push ups. 1mn30sec
    rest btw sets

    5 pause trx pull x pause push ups x lunges abs


    paused one leg up. x 2 sets to failure

    6 3 x superset: close grip trx 3 x one leg 1 x Straight


    good pull x deep decline push squat bar dip
    ups. 1mn30sec rest btw
    sets

    7 3 x trx 3 x push ups  horse Reverse


    easy pullup stance Hypers
    contractions

    8 3 x superset: trx chinup x 3 x squat Back Widows


    good deep same level push ups. ss calves
    1mn30sec rest btw sets

    9 3 x superset: normal trx explosive


    explosives pull  x  incline push ups. squat 
    1mn30sec rest btw sets

    10 paused 3 x ss: wide trx pull paused static horse


    at the top  x fist knee push stance
    ups paused bottom. 3 mn paused
    rest btw sets middle

    11 3 x superset: chin up x 3 x pistol


    easy Straight bar dip. squat
     1mn30sec rest btw sets

    12 max reps  1 x rest in 1 x rest in 1 x rest in


    position  position knee position
    close grip incline deep squat
    trx pull pushups

    13 easy 3 x ss: wide trx pull x knee lunges 40


    close push ups.
     1mn30sec rest btw sets

    14 pyramid trx pull x dips x squat: pyramid, start 1 rep


    and go to max then go to 1 

    15 3 x Straight 3 x chinups 3 x squats


    slow focused bar dip
    movement

    16 20 3 x overhead 3 x ss: 3x
    dumb  dumbpull x push biceps romanian
    push  triceps deadlift

    17 circuit 1set trx close grip under hand pull x close


    knee pushup x close legs squat. x 2 sets
    18slow 1set trx pull x dips x squat. x 2 sets
    focused
    movement

    19 1 set close grip trx pull x decline knee


    push ups x squat. x 2 sets

    20 3 x ss: wide grip trx pull x 3 x wide


    wide grip paused push ups. squats
     1mn30sec rest btw sets

    21 animal locomotion

    22 3 x ss: close underhand trx 3 x frog hop


    pull x dips.
     1mn30sec rest btw sets
    speed run

    basket ball 

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