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Beginners Guide to Bodyweight Training - Week 11-12, Workout C

Level:
45 min
Superset 1
1
Pull Up
10 x 1 reps
Rest 45 sec
Superset 2
2
Parallel Bar Dips
5 x 5 reps
Rest 90 sec
Superset 3
3
Inverted Row
3 x 12 reps
4
Close Grip Row
3 x 10 reps
5
Diamond Row
3 x 8 reps
Rest 60 sec
Superset 4
6
Leg Raises On Dip Bar
1 x 15 reps
7
Hollow Body Hold
1 x 30 sec
Rest 45 sec
Superset 5
8
Leg Raises On Dip Bar
1 x 12 reps
9
Hollow Body Hold
1 x 30 sec
Rest 45 sec
Superset 6
10
Leg Raises On Dip Bar
1 x 10 reps
11
Hollow Body Hold
1 x 30 sec
Rest 45 sec
Superset 7
12
Leg Raises On Dip Bar
1 x 8 reps
13
Hollow Body Hold
1 x 30 sec
Rest 45 sec

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