OFFICIAL PLAN · FREE

ADERAP: Upper Body (No Equipment)

2 DAYS · BEGINNER · BODYWEIGHT, MACHINE

Push

  1. Push-Up
    Push-UpChest
  2. Deficit Push-UpChest
  3. Bench Dip
    Bench DipArms
  4. Plank
    PlankCore
  5. Hollow Body HoldCore
  6. Dead Bug
    Dead BugCore

Pull

  1. Chin-Up
    Chin-UpBack
  2. Wide-Grip Pull-UpBack
  3. Inverted Row
    Inverted RowBack
  4. Side PlankCore
  5. Reverse Crunch
    Reverse CrunchCore
  6. Bird DogCore
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