Beginners Bodyweight
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Use the following exercises to help strengthen and develop your back and upper body muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - using this workout to progress positively. Aim to perform 1 - 2 sets of as many exercises as you feel comfortable with, ideally for 6 - 10 reps. There are 8 exercises, aim to gradually build up your strength to be able to perform all 8 exercises, however if you can only perform 4 - 6 thats OK. |
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DORSAL RAISE |
HALF PULL UP |
1 ARM DORSAL |
SWALLOW LIFTS |
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SUPERMANS
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STATIC PULL UPS
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MONKEY
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WIDE ARM HALF PULL UP
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FGF
= Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise. |
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| Exercise | Reps | Sets | FGF | Exercise | Reps | Sets | FGF |
| 1 | . | . | . | 5 | . | . | . |
| 2 | . | . | . | 6 | . | . | . |
| 3 | . | . | . | 7 | . | . | . |
| 4 | . | . | . | 8 | . | . | . |
| Exercise | Reps | Sets | FGF | Exercise | Reps | Sets | FGF |
| 1 | . | . | . | 5 | . | . | . |
| 2 | . | . | . | 6 | . | . | . |
| 3 | . | . | . | 7 | . | . | . |
| 4 | . | . | . | 8 | . | . | . |