Jan 9 • General discussion
Structured plan for beginners
PUSH DAY
2 sets pseudo leans
1 set tuck planche do toe taps if u can't lift
2 sets scapular push ups
3 sets pike press ups
3 sets pseudo push ups
3 sets dips
3 sets military push ups
3 sets diamond push ups
3 sets wide arm push ups
3 sets fingertip push ups
2m rest in-between sets
PULL DAY
3 sets scapular pull ups
3 sets pull ups
3 sets weighted pull ups
3 sets wide arm pull ups
3 sets chin ups
3 sets of tuck front lever max hold
3 sets rows
LEG DAY
3 sets seated jumps
3 sets squats
3 sets archer squats
3 sets single leg bench quat
3 sets single legged calf raises
U can even add at the end max horse stance squats so your legs are at a 90dgr angle and stay there as long as u can
Don't forget to WARM UP AND STRETCH VERY IMPORTANT
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Structured plan for beginners
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