Strength & Muscle Building
3 sets of 8 repetitions of the following exercise:
Download the full pdf of bodyweight exercises
- [Chest & Triceps] Push Up/Dips Series
- [Back & Biceps] Horizontal Pull Series
- [Abs] Plank Series
- [Butt] Glute Bridge or Single Leg Glute Bridge or Elevated Single Leg Glute Bridge
1:30 minute rest in between sets
Which exercise to start with in the series?
Which variation of a given exercise should you start with? Test yourself by trying the different steps in each of the progressions. Once you find a variation of which you can just about perform 4 repetitions with good form, go back one step in the progression, and start your program with 3 sets of 4 repetitions of that variation.
For the planks, find a variation which you can just about perform for 30s with good form, and go back one step in the progression. Start with 30s of that variation.
How to progress?
You might start with 3 sets of 4 leg assisted pull-ups (4,4,4). In your next session, after a day’s rest, you should aim to improve on that number, and perform one or more repetition of the exercise. Once you can manage 3 sets of 8 repetitions for a given variation (8,8,8), move on to the next step in the progression and start again at 4,4,4.
With planks, try to increase by between 5 and 10s between sessions. Once you can hold a variation for 1 min, move on to the next step.
Systematically aiming to add one repetition to the exercise you last performed is the key to constant improvement. Failing that, your routine will remain stale, and you will not see any strength gains.
When to increase in level? When you’re able to finish all the required exercises without stopping for each set!
Not sure how to perform some exercises? Scroll through DareBee’s exercise library!
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