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No Weights Workout plan
This is a 4-week workout program
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DAY 1 CHEST
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DAY 2 LEGS
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DAY 3 ARMS, SHOULDERS & ABS
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1. Push-up-3x10
2. Incline push up-3x10
3. Decline push up-3x10
4. Diamond push up-3x10
5. Clap push up-3x10
6. Judo push up-3x10
1. Hip raise-3x10
2. Single-leg hip raise-3x10
3. Split squat jump-3x10
4. Freehand jump squat-3x10
5. Reverse lunge and twist-3x10
6. Iso-explosive bodyweight jump squat-3x10
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1. Bench dip-3x10
2. Floor shoulder press-3x10
3. Plank-3x1 min
4. Side plank-3x1 min
5. Tuck crunch-3x10
6. Oblique crunch-3x10
REPS:
WEEK 1 (3X10)
WEEK 2 (3X12)
WEEK 3 (3X15)
WEEK 4 (4X12)
From exercise.com
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