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Master Full Body Workout Routine

The document outlines a workout routine called "Master the Basics" that focuses on bodyweight exercises. It includes exercises like pullups, pushups, pistol squats, and includes target numbers of repetitions for each exercise over 4-5 sets. The routine is meant to be a full-body workout and takes approximately one hour to complete, followed by additional ab, cardio and flexibility exercises.

Uploaded by

Gonzalo Ignacio Pavez Travisany
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
10 views32 pages

Master Full Body Workout Routine

The document outlines a workout routine called "Master the Basics" that focuses on bodyweight exercises. It includes exercises like pullups, pushups, pistol squats, and includes target numbers of repetitions for each exercise over 4-5 sets. The routine is meant to be a full-body workout and takes approximately one hour to complete, followed by additional ab, cardio and flexibility exercises.

Uploaded by

Gonzalo Ignacio Pavez Travisany
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

MASTER THE BASICS:

EXERCISES: NUMBERS TO REACH:


PULLUPS + 25
PUSHUPS + 70
PISTOL SQUATS + 10/10
HYPEREXTENSIONS + 30
LEG RAISES + 25
HANDSTAND + 2mins
DIPS + 40


MASTER THE BASICS ROUTINE:
- Max repetitions on all exercises = 1 set
- Total to do 4 to 5 sets in one hour
- Keep track of all reps

EXTRAS:
- Jordan Hill's 8mins Abs
- HIIT
- Flexibility
















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):
















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

















TR

AR

TR

AR

TR

AR

TR

AR

TR

AR
1-

PULLUPS

25 25 25 25 25
2-

PUSHUPS
70 70 70 70 70
3-

PISTOL SQUAT
10/10 10/10 10/10 10/10 10/10
4-

HYPEREXTENSIONS

30 30 30 30 30
5-

DIPS
40 40 40 40 40
6-

LEG RAISES
25 25 25 25 25
7-

HANDSTAND
2min 2min 2min 2min 2min

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Chest & Triceps TOTAL LENGTH:


TOTAL SETS: 2-5 TOTAL REPS:

Following Routine:
Abs
Cardio
Flexibility

WORKOUT GENERAL INFO:
DATE:

MAIN GOAL: Master The Basics

WORKOUT SPECIFICS:
PRIMARY MUSCLES: Full Body TOTAL LENGTH:


TOTAL SETS: TOTAL REPS:

WARM UP DESCRIPTION:


PERSONAL NOTES: REST BETWEEN SETS:

REST BEETWEEN EXERCISES:

WEIGHTS (If Used):

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