The document outlines a 3 day push, pull, legs workout routine. Day 1 focuses on push exercises like pike push ups, diamond push ups, normal push ups, wide push ups, dips, and bar dips. Day 2 is for pull exercises such as pull ups, mixed grip pull ups, body rows, muscle ups, and band assisted muscle ups. Day 3 targets the legs with sprints, squats, lunges, split squats, hamstring bridges, crunches, hollow body holds, and side planks. Each day consists of multiple sets of exercises with short rest periods between sets.
The document outlines a 3 day push, pull, legs workout routine. Day 1 focuses on push exercises like pike push ups, diamond push ups, normal push ups, wide push ups, dips, and bar dips. Day 2 is for pull exercises such as pull ups, mixed grip pull ups, body rows, muscle ups, and band assisted muscle ups. Day 3 targets the legs with sprints, squats, lunges, split squats, hamstring bridges, crunches, hollow body holds, and side planks. Each day consists of multiple sets of exercises with short rest periods between sets.
The document outlines a 3 day push, pull, legs workout routine. Day 1 focuses on push exercises like pike push ups, diamond push ups, normal push ups, wide push ups, dips, and bar dips. Day 2 is for pull exercises such as pull ups, mixed grip pull ups, body rows, muscle ups, and band assisted muscle ups. Day 3 targets the legs with sprints, squats, lunges, split squats, hamstring bridges, crunches, hollow body holds, and side planks. Each day consists of multiple sets of exercises with short rest periods between sets.
SET A 1x Pike push ups + 1x Diamond push ups + 1x Normal push ups + 1x Wide push ups REST 10 sec 2x Pike push ups + 2x Diamond push ups + 2x Normal push ups + 2x Wide push ups REST 20 sec 3x Pike push ups + 3x Diamond push ups + 3x Normal push ups + 3x Wide push ups REST 30 sec ... 10x Pike push ups + 10x Diamond push ups + 10x Normal push ups + 10x Wide push ups REST 120 sec SET B 3x 5sec L-sit + 5sec Tuck planche + 20 Dips REST 120 sec SET C 3x MAX Straight bar dips + MAX skullcrushers REST 120 sec SET D 3x MAX clean Straight bar dips REST 120 sec SET E 3x MAX clean dips with hold
DAY 2: PULL
WARM UP – 5-10 min
SET A 3x 20 Pull ups (wide + close) REST 120 sec SET B 4x MAX Mixed grip Pull ups REST 120 sec SET C 4x MAX Mixed grip Pull ups REST 120 sec SET D 3x MAX Body row (suppinated) REST 120 sec SET E 1x MAX Muscle ups REST 120 sec SET F 2x MAX Band assistance muscle ups REST 120 sec SET G 3x MAX pull ups REST 120 sec DAY 3: LEGS
WARM UP – 5-10 min + RUN
SET A 5x 3 Sprint REST 120 sec SET B 3x MAX Squat REST 120 sec SET C 3x MAX Lunges walk REST 120 sec SET D 3x MAX Bulgarian split squat (svaka noga) REST 120 sec SET E 3x MAX One leg hamsting bridge (svaka noga) REST 120 sec SET F 3x MAX crunches REST 120 sec SET G (SuperSet) 3x MAX hollow body hold 3x MAX reversed hollow body hold REST 120 sec SET H 3x Side plank raises (svaka strana) REST 120 sec
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!