Transcribed workout

1) Back and Biceps routine

-3 sets of max mucle ups(wether its 1 or 10)

-3 sets of 8-15 wide grip pull ups

-3 sets of 8-15 close grip pull ups

-3 sets of 8-15 regular pull ups

-Max out with regular pull ups + hold + chin ups in 1 set

2) Chest routine

-3 sets of 6-12 dips

-3 sets of 6-12 elevated push ups

-3 sets of 8-15 wide push ups

-3 sets of 8-15 diamond push ups

-3 sets of 8-15 regular push ups

-Max regular push ups + wide hold till failure

3) Legs routine

-4 sets of 2-5 pistol squats(each leg)

-4 sets of 8-15 lunges(each side)

-4 sets of 30-60 deep squats

-Max squats + max wall sit

-10 sets of leg calve raises (decreasing reps e.g. 12,11,10,9,8,7,6,5,4,3, max)
4) Shoulders routine

-4 sets of max hold tucked planche

-4 sets of 8-12 pseudo push ups

-4 sets of 6-10 pike push ups

-3 sets of max handstand hold

(use wall support depending on your level)

5) Core routine

- 8 hanging leg raises

- 20 knee ups

- 10 sec hold

- 8 side raises (each side)

- 25 heel touches (each side)

- Max crunches(NOT situps)

- Max ide plank(each side)

- Max plank

- 15 lower back extensions

- 10 lower back leg extensions

Repeat core routine 1-3 times depending on your level.

Little or no rest between sets and 120 sec between cycles

Rest time between sets vary from exercise and individual. It can be 10 sec, and it can be 120 sec. You
have to listen to what your body tells you. What ever works best for you