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Chair Workout Plan
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Chair Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Get Ripped
  • Get Toned
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Chair Legs, Chest, and Triceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 20 01:00
3 10 01:00
Push-Up   Video icon
3 15 None
3 15 None
3 15 01:00
3 12 01:00
3 12 01:00
3 20 None
3 20 01:00

Notes:

The one-leg squat and seated bent-over single-arm tricep extension repetitions are listed as the number you should perform for each leg/arm.

The chair workout is a full body workout that if done correctly will help to tone and strengthen your entire body. Along with this workout, you can add in some jogging, jump roping, bike riding, etc. It is important to not only exercise, but also maintain a healthy diet and get the appropriate amount of sleep.

Chair Legs, Shoulders, and Biceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 12 01:00
3 12 01:00
3 20 None
3 10 01:00
3 12 None
3 12 01:00
1 00:01:00 None
Plank   Video icon
1 00:01:00 None

Notes:

The bench pistol squat and one-arm shoulder press repetitions are listed as the number you should perform for each leg/arm.

Chair Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
3 10 01:00
3 10 None
3 10 01:00
Push-Up   Video icon
3 15 None
3 15 None
3 12 01:00
3 20 None
Crunch   Video icon
3 20 01:00

Notes:

Bulgarian dumbbell split squat repetitions are listed as the number you should perform per leg.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Obliques blue Quads blue Lowerback blue Hipflexors blue Middleback blue Calves blue Glutes blue Hamstrings blue Chest blue Chest orange Abs orange Quads orange Triceps orange
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