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Upper Body #1:: Workout Routine For ASU #2

This workout routine contains exercises targeting the upper body, lower body, and total body. The upper body workouts include push, pull, and shoulder exercises like pushups, pullups, and lateral raises. The lower body workouts focus on legs, glutes, and calves with movements such as squats, lunges, calf raises, and glute bridges. The total body finisher combines full body exercises like pushups, dips, pullups, and glute ham raises for high volume.

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billeditup
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216 views1 page

Upper Body #1:: Workout Routine For ASU #2

This workout routine contains exercises targeting the upper body, lower body, and total body. The upper body workouts include push, pull, and shoulder exercises like pushups, pullups, and lateral raises. The lower body workouts focus on legs, glutes, and calves with movements such as squats, lunges, calf raises, and glute bridges. The total body finisher combines full body exercises like pushups, dips, pullups, and glute ham raises for high volume.

Uploaded by

billeditup
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Workout Routine for ASU #2

Upper Body #1:


2 Sets: 35 Pushups + 30 Dips + 15 Pullups
3 Sets: 20 Back Clap / Kuki Pushups + 10, 8, 8 Lateral Raises + 15 Romanian Dips
3 Sets: 5 Typewriter Pullups + 15 Headbangers
3 Sets: 25 Clap Decline Pushups + 35 Incline Pushups + 10, 8, 8 Delt Raises + 25 Tricep Extensions
3 Sets: 12, 10, 8 Hyperextensions + 10, 8, 8 Weighted Close-grip Chinups

Lower Body #1:


2 Sets: 30 Bodyweight Squats + 15 Lunges (Each Side) + 30 Hip Thrusters
3 Sets: 10 Weighted Pistol Squats + 12, 10, 10 Standing Calf Raise + Max Glute Ham Raise
3 Sets: 10 Weighted Lunges (Each Side) + 12, 10, 10 Seated Calf Raise + Max Glute Ham Raise
3 Sets: 15 Box Jumps + 15 Leg Lifts
1 Set: Max Bodyweight Calf Raises

Upper Body #2:


(X) Muscle Ups
3 Sets: 12, 10, 10 Dumbell Press + 10 Handstand Pushups + 12, 10, 10 Bar Dips
3 Sets: 10, 10, 8 Wide Grip Pullups + 10 Bicep Curls
3 Sets: 10, 10, 8 Incline Dumbell Presses + 10, 10, 8 Barbell Shrugs + 10, 10, 8 Korean Dips
3 Sets: 10, 8, 8 Close-grip Pullups + 12, 10, 8 Hammer Curl + 12, 10, 8 Reverse Grip Preacher Curl

Lower Body #2:


2 Sets: 30 Bodyweight Squats + 15 Lunges (Each Side) + 30 Hip Thrusters
3 Sets: 15 One Legged Squat Jumps (Each Side) + 10 Slow One Leg Calf Raise (Each Leg) + Max Glute
Ham Raise
3 Sets: 10 Weighted Lateral Lunge (Each Leg) + 12, 10, 8 Standing Calf Raises + Max Glute Ham Raise
3 Sets: Max Squat Hold + 12, 10, 8 Seated Calf Raises + Max One Legged Hip Thrusters

Total Body:
2 Sets: 35 Pushups + 30 Dips + 15 Pullups
50 Back Clap Pushups
30 Typewriter Pullups
30 Handstand Pushups
50 Close Grip Chinups
100 Dips
25 Pistol Squats (Each Side)
Calf Raises: 1 set x max reps
50 Glute Ham Raises

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