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Elite bodyweight workouts for beginners, designed by some foreign monkeys in the most prestigious university in Nanning, China.

XFit DongMen Analysis

(Analyze by month)

Muscle Usage

Muscle usage is determined by the frequency with which workouts use a muscle. More.

Arms
Triceps, Biceps, Forearms
high
Back
Middle Back, Outer Back, Upper Back
medium
Chest
Upper Chest, Chest
high
Core
Abs, Lower Back, Obliques
high
Legs
Calves, Buttocks, Quadriceps, Hamstrings
very high
Shoulders
Front Shoulders, Upper Shoulders, Rear Shoulders, Side Shoulders
medium

Scheme

The scheme is the type, or types, of workouts done on a day. More.

Goals

The goals, or objectives, for workouts in this program.

Frequency

Days Per Week
1.7 This program has a workout scheduled an average of 1.7 days per week.
Workouts Per Day
1.1 On a day where workouts are scheduled, an average of 1.1 workouts are scheduled.

Tags

Tags appearing on workouts in this program.

Times

The times required to complete workouts. More.

Scaling

Workouts scaled (modified) before being logged.