Advanced Difficulty

Coach Kozak shows you how to build muscle without weights. HASfit’s bodybuilding without weights routine is a total body routine that is designed for advanced trainees. Muscle building without weights is great for both men and women.

Bodyweight Exercises for Mass Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
1.25 Supinated Pull Up 3 x 6
Pistol Squat + Calf Raise 3 x 8 each leg
Dips 3 x 8
Inverted Pronate Rows 4 x 12
Elevated Push Ups 4 x 12
One Leg Deadlifts 4 x 12 each leg
Floor Rows 3 x 20
Fingers Out Chest Push Up 3 x 20
One Leg Wall Sit + Leg Ext 3 x 20 each leg

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