The plug and play workout is essentially a template to create your own workout. It could be the same for a few weeks, or you could vary the exercises and repititions depending on your location or available a equipment. Or maybe you're just looking to mix it up a little week to week!
The goal of this workout is to enable you to craft a total body workout anywhere, with whatever exercises you're comfortable with on the particular day. Furthermore you can use this template indefinitely if you really wanted! Win!
The Plug and Play Template:
Legs
Chest
Back
Shoulders
Abs
Simple? Kind of. Here's a further explanation. Basically you insert an exercise or two for each part listed. For example:
Legs: 3 sets of Squats
Chest: 3 sets of bench or pushups
Back: 3 sets of pull ups
Shoulders: 3 sets of military press
Abs: 3 sets of leg raises
Or maybe something like:
Legs: 3 sets of lunges
Chest: Pushups superset with chest flyes
Back: Rows superset with chinups
Shoulders: Handstand pushups superset with lateral raises
Abs: Planks
Get the idea? Simply insert any exercise for the body part into the template and get to it! Here's a list of possibilities :
Legs: ANY squat or lunge variation
Chest: Bench press, push ups, chest flyes, cable crossovers
Back: Pull ups, Chinups, Seated Row, Bent over Row, One Arm Dumbell Row
Shoulders: Handstand pushups, Military Press, Clean and Press, Lateral Raise, Front Raise,
Abs: Crunches, Situps, Leg Raises, Planks, Knee Raises, Windsheild Wipers.....
That's it! Give it a shot! The combinations are endless!
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