Last updated Unknown

E## Weekly Schedule

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14

title: Template
collapse: open

| Day   | Plan               |
| ----- | ------------------ |
| Sun   |          |
| Mon   |   |
| Tues  |  |
| Wed   | |
| Thurs | |
| Fri   |   |
| Sat   |  | 

Full Body

Arnold’s Golden Six

Area-Specific

Variance

Structure

Yoga/Stretching

Upper Body

Core

Timing

• 12-13 min depending on your rest time
• 2 rounds | 40 sec. on | 20 sec. off | 30 sec. rest

Exercises:

• Weighted Russian Twists Variation
• Dumbbell Plank Taps
• Sit-Up with Dumbbell Reach
• Dumbbell Plank Drag
• Dumbbell In + Out
• Leg Raise with Iso Hold
• Refer to Video

Lower Body

• Refer to Video

Timing

-45 second on, 15 second off

Exercises

• 0:50 **Slow Squats **
  • Should take 4 seconds to squat
• 1:50 One Leg Lean Squats
  • Legs form an equilateral triangle
• 3:50 **Bulgarian Split Squats **
  • A repeated squat
• 5:50 Explosive Knees Squats
  • Start in a kneeling position, jump into a squat, jump straight and land in a squat, get back on knees
• 6:50 Lunges + 3s Hold

References:

Cardio

Calisethenics

• Refer to Video

Schedule

Day 1

• Pushups | 4 × 8-12 (Video)
• Pike Walks | 4 × 8-12 (Video)
• Triceps Extensions | 4 × 8-12 (Video)
• Australian Pullups | 4 × 8-12 (Video)
• Squats | 4 × 15-20 (Video)
• Leg Raises | 4 x 15-20 (Video)

Day 2

• Australian Chinups | 4 x 8-12 (Video)
• Lat Slides | 4 x 8-12 (Video)
• Bicep Dip | 4 x 8-12 (Video)
• Diamond Pushups | 4 x 8-12 (Video)
• Lunges | 4 x 15-20 (Video)
• Crunches | 4 x 15-20 (Video)

Day 3

• Pistol Squats | 4 x 15-20 (Video)
• Side Lunges | 4 x 15-20 (Video)
• Windshield Wipes | 4 x 15-20 (Video)
• Hollow body hold | 4 × 40-60s (Video)
• Pike Pushups | 4 x 8-12 (Video)
• Biceps Rows | 4 x 8-12 (Video)

Backlinks

1

list from Fitness Plan Weekly Schedules AND !outgoing(Fitness Plan Weekly Schedules)

References:

Created:: 2021-08-05 15:54