Scribd
Upload
4K views

Street Workout Program

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.

Uploaded by

Vedran Pisarek
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
4K views

Street Workout Program

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.

Uploaded by

Vedran Pisarek
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
You are on page 1/ 2

DAY 1: PUSH

WARM UP – 5-10 min


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

You might also like