GORILLA WORKOUTWORKOUT PROGRAM INTERMED. What’s up, Dejan here! You purchased my program because of your strong will to become a true Gorilla! As an intermediate, mistakes can happen. It happens to all, no matter if you are a beginner, intermediate or already advanced. By following my program, we will take care to eliminate the mistakes you probably made by now, and you will learn the techniques to improve your skills to a new level. All of this is easily done by watching the videos | made for you. In them, you will see exactly what and how to do it. Take a close look at the different perspectives and pay atten- tion to the given tips, as the exercises you get to do in this program have to be done correctly! There's no good in doing them wrong, as this will hold back your progress a lot, even if you could do them easily and step up to the advanced program already. With my program you will pel strength, endurance, explo- sivity, power, muscles and develop a stronger base for skills as front lever, back lever, planche, muscle ups and transition- ing into weighted Calisthenics! For this program, | wish you a strong will, a lot of strength and motivation to keep on going! If you need some extra motivation, be sure to check out my Instagram. You will be a Gorilla soon! #GorillaGangWORKOUT PROGRAM INTERMED. So before you start | have some tips for you: Do every exercise slowly and with full control. Feel the contacting muscles and the stretch mind and body connection is very important. If you can't do the recommended reps or sets, lower it to your level and slowly increase in upcoming weeks! Finish all 5 sets of the first exercises and move on to the second, third etc. until you finish the whole workout To prevent any juris during any physical activity, you need to warm up beforehand! This is my personal gymnastics warm up that | have been doing since 1999 as a part of my workout program! CLICK HERE FOR THE VIDEO KEEP SAFE!WEEK 1 / MONDAY Starting today, you need to forget what’s gone, appreciate what still remains and look 7 forward to what’s coming next. _ CHEST ABS CLAP PUSH UPS 12-15 REPS / 5 SETS CLICK HERE FOR THE VIDEO WIDE PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO. INCLINE PUSH UPS Bea RES LA SETS DECLINE PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO. DIAMOND PUSH UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO DIPS 12-15 REPS / 5 SETS CLICK HERE FOR THE VIDEO SIT UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO HANGING LEG RAISES 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! Lee UD)<_< — aa” WEEK 4 / TUESDAY Remember that guy that gave up? neither does anyone else CLICK HERE FOR THE VIDEO WIDE PULL UPS 10-12 REPS / 4 SETS CLICK HERE FOR THE VIDEO HAMMER PULL UPS 12-15REPS / 5 SETS CLICK HERE FOR THE VIDEO AUSTRALIAN PULL UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO FLTUCK HOLD 10-15 / 5 SETS CLICK HERE FOR THE VIDEO + a + , BACK MUSCLE UP Ln SUPERMAN LIFTS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! eo et LU LU)WEEK 1 / WEDNESDAY Don’t quit. Suffer now and live the rest of your life as a champion! LEGS sere SQUATS 0 12-15 REPS / 5 SETS CLICK HERE FOR THE VIDEO PISTOL SQUATS 5 REPS EACH LEG / 4 SETS CLICK HERE FOR THE VIDEO NGES 0: a He EACH LEG / 5 SETS CLICK HERE FOR THE VIDEO ELEVATED @ HAMSTRING BRIDGES E' Pp CLICK HERE FOR THE VIDEO SINGLE LEG CALF RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! ceo ea LU LU)mm 1. WEEK 14 / THURSDAY Look in the mirror... that’s your competition HANDSTAND @ ° PRACTICE min Ea K HERE FOR THE VIDEO HANDSTAND PUSH UPS Mévecranenme © S'S PIKE PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO PSEUDO PUSH UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO p ) RING Y PULLS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO DIPS 6 12 REPS / 4 SETS j CLICK HERE FOR THE VIDEO PLANCH LEAN 15s / 3 SETS be CLICK HERE FOR THE VIDEO ———_—_TT "=—:, SHOULDERS 'STRETCH!WEEK 1 / FRIDAY Every champion was once a contender that refused to give up ARMS ABS MUSCLE UPS BICYCLE 5 REPS / 5 SETS CRUNCHES CLICK HERE FOR THE VIDEO. 30s / 5 SETS CHIN UPS CLICK HERE FOR THE VIDEO 12 REPS / 4 SETS PLANK DIPS CLICK HERE FOR THE VIDEO dmin / 3 SETS CLOSED GRIP CHIN UPS CLICK HERE FOR THE VIDEO. 12 REPS / 4 SETS RUSSIAN CLICK HERE FOR THE VIDEO TWIST HAMMER PULL UPS 15 REPS / 5 SETS 10-12 REPS i; 5 SETS CLICK HERE FOR THE VIDEO CLICK HERE FOR THE VIDEO. AUSTRALIAN CHIN UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO. DIAMOND PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO BENCH DIPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO TRICEP EXTENSIONS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO 'STRETCH!WEEK 1 SATURDAY / SUNDAY You know you’re hooked when taking a rest day takes more discipline than working out. GORILLA GANG - Tag #GorillaGang in your post so | can see everybody Pee)WEEK 2 / MONDAY You don’t have to be great to start, but you have to start to be great 5 _ CHEST ABS POWER PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO SLOW PUSH UPS fanart INCLINE PUSH UPS dinterroniene SLOW DECLINE PUSH UP Bux rewer DIAMOND PUSH UPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO | , i: DIPS 6} 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO CRUNCHES & 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO LAYING LEG RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! ie Lee UD)a ee OO eS 2. Ae 2 WEEK 2 / TUESDAY BACK 'STRETCH! If you don’t give up you cannot fail SCAPULAR PULLS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO b ” MUSCLE UPS a dad CHEST TO BAR PULL UPS 22 oe ees CHEST 10 BAR HAMMER @ PulLurs 10 REPS / 4 SETS CLICK HERE FOR THE VIDEO AUSTRALIAN PULL UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO PULL UP HOLD 15s / 4 SETS CLICK HERE FOR THE VIDEO SUPERMAN HOLD 20s / 4 SETS CLICK HERE FOR THE VIDEOWEEK 2 / WEDNESDAY I don’t chase dreams, I hunt goals LE G S BOX JUMPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO SQUATS © s5heps/5se1s CLOSED LEG SQUATS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO. SITTING PISTOL SQUATS B REPS /4SETS BULGARIAN LUNGES 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO. HAMSTRING BRIDGES 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO 5MIN CALF KILLER CLICK HERE FOR THE VIDEO HANGING KNEE RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO SIT UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! ceo ea LU LU)WEEK 2 / THURSDAY - Pain is temporary. Greatness is for ever HANDSTAND | @ PRACTICE 15 REPS /.5 SETS CLICK HERE FOR THE VIDEO HANDSTAND PUSH UPS 5 REPS / 5 SETS CLICK HERE FOR THE VIDEO PIKE SHOULDER SHRUG 12 REPS / 3 SETS CLICK HERE FOR THE VIDEO PIKE PUSH UPS 45 REPS / 4 SETS CLICK HERE FOR THE VIDEO HINDU PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO RING | PULLS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO ' be SHOULDERS LAYING @ REAR SHOULDER PUSH |» 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO 'STRETCH!WEEK 2 / FRIDAY Don't stop when you are tired. Stop when you are done ARMS MUSCLE UPS oe 5 REPS + 5 negative REPS / 3 SETS CLICK HERE FOR THE VIDEO (2) CHIN UP CHRUNCH Ce HAMMER PULL UPS aa HEADBANGERS oe DIAMOND PUSH UPS ea DIPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO TRICEPS EXTENSIONS ABSO 15 REPS / 4 SETS HEEL TOUCHES LAYING LEG RAISES | RUSSIAN TWIST 12 REPS /5SETS + 15 REPS / 5 SETS REPS / 5 SETS CLICK HERE FOR THE VIDEO CLICK HERE FOR THE VIDEO Py HERE FOR THE VIDEO 'STRETCH!WEEK 2 SATURDAY / SUNDAY Today, I will be useless as the G in Lasagna GORILLA GANG - Tag #GorillaGang in your post so | can see everybodyWEEK 3 / MONDAY The secret of getting ahead is getting started Al _ CHEST ABS PLYOMETRIC PUSH UPS 10 REPS / 5 SETS CLICK HERE FOR THE VIDEO WIDE PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO NARROW PUSH UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO INCLINE PUSH UPS 20 REPS / 5 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS) 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO f : DIPS 6} 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO V SIT UPS ' 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO HANGING L RAISES 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! ce Lee UD)4is — ow > a A es Oe ee : Pan STRETCH! eo et LU LU) WEEK 3 / TUESDA JUST DO IT! SCAPULAR PULLS 15 REPS / 5 SETS ' * CLICK HERE FOR THE VIDEO. i MUSCLE UPS © waxsssets CLICK HERE FOR THE VIDEO SLOW PULL UPS 5-8 REPS / 4 SETS CLICK HERE FOR THE VIDEO CHEST TO BAR HAMMER 0 PULL UPS 8-10 REPS / 4 SETS CLICK HERE FOR THE VIDEO AUSTRALIAN PULL UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO TUCK HOLD 0 20s / 5 SETS CLICK HERE FOR THE VIDEOWEEK 3 / WEDNESDAY Champions believe in themselves, even when no one else does LEGS IDRES/ SSeS CLICK HERE FOR THE VIDEO o 8 2 aa c 5 SETS CLICK HERE FOR THE VIDEO PISTOL SQUATS 5 REPS / 4 SETS CLICK HERE FOR THE VIDEO. WALKING LUNGES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO NEGATIVE @ Norbic cures 8Ri EPS / 4 SET. CLICK HERE FOR THE VIDEO SINGLE LEG CALF RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO PLANK HOLD MAX / 1 SETS CLICK HERE FOR THE VIDEO HOLLOW HOLD 1MIN / 3 SETS CLICK HERE FOR THE VIDEO STRETCH! ceo ea LU LU)mm 1. WEEK 3 / THURSDAY Push yourself! - Because no one else is going to do it for you HANDSTAND @e PRACTICE 0 MIN CLICK HERE FOR THE VIDEO HANDSTAND HOLD MAX / 3 SETS CLICK HERE FOR THE VIDEO PIKE PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO PSEUDO PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO | RING Y PULLS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO PLANCH LEAN 8 REPS / 2 SEC HOLDS / 4 SETS | CLICK HERE FOR THE VIDEO DIPS 12 REPS / 5 SETS be CLICK HERE FOR THE VIDEO SHOULDERS 'STRETCH! a ETWEEK 3 / FRIDAY In order to succeed we must first believe that we can CHIN UPS ARMS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO + DIAMOND PUSH UPS 12 REPS / 4 SETS 0 CLICK HERE FOR THE VIDEO CLOSED GRIP CHIN UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO SUPERSETS + BENCH DIPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO AUSTRALIAN CHIN UPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO + TRICEPS EXTENSIONS ABS@:o Aer one Wee + LICK HERE FOR T T CROSS SIT UPS KNEE INS 12 REPS EACHLEG/5SETS 20REPS/ 5 SETS CLICK HERE FOR THE VIDEO CLICK HERE FOR THE VIDEO ISTRETCH! 4 CULO | pWEEK 3 SATURDAY / SUNDAY REST! It’s part of the program GORILLA GANG - Tag #GorillaGang in your post so | can see everybody HieWEEK 4 / MONDAY Every accomplishment starts with the decision to try 4 BAR GRAB PUSH UPS : CH EST 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO NARROW PUSH UPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO INCLINE PUSH UPS 20 REPS / 5 SETS CLICK HERE FOR THE VIDEO DECLINE PUSH UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO WIDE PUSH UPS 8-10 REPS / 4 SETS CLICK HERE FOR THE VIDEO ABS TCROSS SIT UPS Abie neni HANGING LEG RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! | , Lee UD)<= — = WEEK 4 / TUESDAY £ No matter how slow you re going, you are still out doing everyone on the couch + a + , BACK TSREDS/SSTS CLICK HERE FOR THE VIDEO MUSCLE UPS 5-8 REPS / 5 SETS CLICK HERE FOR THE VIDEO LT EE COL CLOSED GRIP PULL UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO DER ow Wits Lae UPS PS / 4 SETS po a7 Be THE VIDEO AUSTRALIAN PULL UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO SUPERMAN LIFTS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO Pan 'STRETCH!WEEK 4 / WEDNESDAY Hard work beats talent if talent doesn’t work hard LEGS BOX JUMPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO o 8 a en 6 CLICK HERE FOR THE VIDEO ASSISTED SISSY SQUATS 5 REPS / 4 SETS CLICK HERE FOR THE VIDEO LUNGES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO SINGLE LEG BODY WEIGHT DEADLIFTS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO 5MIN CALF KILLER CLICK HERE FOR THE VIDEO OVERHEAD CRUNCHES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO FLUTTER KICKS 30SEC / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! ceo ea LU LU)mm 1. WEEK 4 / THURSDAY Forget failure. Forget mistakes. Grow HANDSTAND e PRACTICE 10 MIN CLICK HERE FOR THE VIDEO | : 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO © Fike PUR ues eo" REPS / 5 SETS CLICK HERE FOR THE VIDEO 0 LEAN PLANCH PUSH ups. 5 REPS / 4 SETS CLICK HERE the THE VIDEO SHOULDERS RING Y PULLS 45 REPS / 5 SETS CLICK HERE FOR THE VIDEO TUCK HOLD 10SECS / 4 SETS CLICK HERE FOR THE VIDEO 'STRETCH! a ETWEEK 4 / FRIDAY Falling down is how we growe Staying down is how we die ARMS Pee CLICK HERE FOR THE VIDEO SLOW @ HAMMER CHIN UP 6-8 REPS / 4 SETS CLICK HERE FOR THE VIDEO RING BICEP CURLS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO CHIN UP HOLD 15SEC / 4 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO. BENCH DIPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO TRICEPS EXTENSIONS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO 'STRETCH!WEEK 4 SATURDAY / SUNDAY Rest day aka staying at home and thinking about workout GORILLA GANG - Tag #GorillaGang in your post so | can see everybodyWEEK 5 / MONDAY New monday, new week, new goals SCAPULAR PULLS f 15 REPS / 4 SETS CLICK HERE Nd VIDEO POWER PUSH UPS e eS ae MUSCLE UPS SUPERSETS 5 REPS / 4 SETS Cc H E S T CLICK HERE FOR THE VIDEO + WIDE PUSH UPS & 12 REPS / 4 SETS 8 CLICK HERE FOR THE VIDEO WIDE PULL UPS | BACK 12 REPS / 4 SETS l CLICK HERE FOR THE VIDEO. + INCLINE PUSH UPS oO 20 REPS / 4 SETS CLICK HERE FOR THE VIDEO HAMMER PULL UPS 10 REPS / 4 SETS CLICK HERE FOR THE VIDEO + 6 DECLINE PUSH UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS _ AUSTRALIAN PULL UPS 10 REPS / 4 SETS + 45 REPS / 4 SETS CLICK HERE FOR THE VIDEO CLICK HERE FOR THE VIDEO STRETCH! 28 Lee UD)ff. STRETCH! eo et LU LU) WEEK 5 / TUESDAY The only person you should try to be better as is yourself HIGH KNEE JUMPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO SQUATS 15 REPS / 5 SETS \ CLICK HERE FOR THE VIDEO PISTOL SQUATS 5-7 REPS / 4 SETS CLICK HERE FOR THE VIDEO BULGARIAN LUNGES 12 REPS / 5 SETS SIN HE GL 'E LE CG. e HAMSTRING BRIDGES eRe ERaneTa SINGLE LEG CALF RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO T CROSS SIT UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO HANGING | SIT HOLD MAX / 3 SETS CLICK HERE FOR THE VIDEOWEEK 5 / WEDNESDAY At the end of the day, say thank you and get a good night 7 GORILLA GANG Tag #GorillaGang in your post so | can see everybody ceo ea LU LU)m2 fost lUC CULTS WEEK5/THURSDAY , Do not chase anyone. Get on your own shit. Chase your dreams. You'll run into them later HANDSTAND HOLD 15SEC / 5 SETS CLICK HERE FOR THE VIDEO HANDSTAND PUSH UPS 5 REPS / 5 SETS CLICK HERE FOR THE VIDEO 8 PIKE Push UPS , 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO HINDU PUSH UPS be 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO @”. e oe /5 SETS CLICK HERE SH THE VIDEO TUCK HOLD 10SECS / 3 SETS , CLICK HERE FOR THE VIDEO PLANCH LEAN HOLD 10SECS / 3 SETS - CLICK HERE FOR THE VIDEO SHOULDERS 'STRETCH! a ETWEEK 5 / FRIDAY Believe you can ARMS MUSCLE UPS @ maxissets CLICK HERE FOR THE VIDEO. DIAMOND PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO. BENCH DIPS 45 REPS / 5 SETS CLICK HERE FOR THE VIDEO. TIGER PUSH UPS 42 REPS / 4 SETS CLICK HERE FOR THE VIDEO. CHIN UPS 40 REPS / 5 SETS CLICK HERE FOR THE VIDEO HEADBANGERS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO @ RING BICEP CURLS dete enn ABSOO® HANGING LEG RAISES SIT UPS RUSSIAN TWIST 15 REPS / 4 SETS 15 REPS /4SETS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO CLICK HERE FORTHE VIDEO CLICK HERE FOR THE VIDEO 'STRETCH!WEEK 5 SATURDAY / SUNDAY Rest can be productive Make it productive GORILLA GANG - Tag #GorillaGang in your post so | can see everybodyWEEK 6 / MONDAY Mondays are for kickstarters a 4 CHEST ABS PYLOMETRIC PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO WIDE PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO INCLINE PUSH UPS 20 REPS / 4 SETS CLICK HERE FOR THE VIDEO SLOW DECLINE PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO | ' i: DIPS © soners 4sers \ WIDE LEG CROSS SIT UPS ~ 42 REPS / 5 SETS HANGING LEG RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! me Lee UD)<_< — aa” WEEK 6 / TUESDAY a EE SS ee Whether you think you can or you think i you can’t... You're right ® B ACK SCAPULAR PULLS . 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO. MUSCLE UPS MAX / 4 SETS : CLICK HERE FOR THE VIDEO 8 0 BAR WIDE PULL UP 8-10 REPS / 5 SETS CLICK HERE FOR THE VIDEO FRONT LEVER RAISES 5-8 REPS / 4 SETS CLICK HERE FOR THE VIDEO AUSTRALIAN PULL UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO PULL UP HOLD 5/5/5 - / 5 SETS CLICK HERE FOR THE VIDEO a _ 'STRETCH!WEEK 6 / WEDNESDAY Play like you're in first. Train like you're in second LEGS JUMP SQUATS ey JUMPING LUNGES eerie SLOW SQUATS TTR ae STEP UPS Seen SIDE LUNGES 8 REPS / 4 SETS CLICK HERE FOR THE VIDEO NEGATIVE oe NORDIC CURLS 8-40 REPS / 4 SETS ABS CLICK HERE FOR THE VIDEO. 5MIN CALF KILLER pte | ae cuick HERE FOR THE VIDEO. CLICK HERE FOR THE VIDEO SIDE PLANK HOLD 30S EACH / 4 SETS CLICK HERE FOR THE VIDEO 'STRETCH! ceo ea LU LU)SS ee WEEK 6 / THURSDAY Decide. Commit. Succeed. HANDSTAND PRACTICE 10 MINUTES CLICK HERE FOR THE VIDEO 10 REPS / 5 SETS CLICK HERE F a 2 VIDEO © Be PU, 0" REPS / 5 = CLICK HERE FOR THE VIDEO RING Y PULL 15 ETS REPS / 45 CLICK HERE FOR THE VIDEO SHOULDERS RING | PULL 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO - 8 HANDSTAND PUSH UPS P ert = HOLD CO wax) CLICK HERE a ETS A 'STRETCH!WEEK 6 / FRIDAY In order to succeed, your desire for success must be greater than your fear of losing ARMS MUSCLE UPS 5 REPS / 5 SETS CLICK HERE FOR THE VIDEO WIDE CHIN UPS 10 REPS / 5 SETS CLICK HERE FOR THE VIDEO CLOSED GRIP CHIN UPS 12 REPS / 5 SETS CLICK HERE FOR THE VIDEO TRX BICEPS CURLS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO BENCH DIPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO SLOW PAUSED TRICEP EXTENSIONS ABSOO MAX /4SETS CLICK HERE FOR THE VIDEO BICYCLE CRUNCHES ee HOLD 30 SEC / 5 SETS SEC / 5 SETS CLICK HERE FOR THE VIDEO ae HERE FOR THE VIDEO 'STRETCH!WEEK 6 SATURDAY / SUNDAY You will never have this day again Make it count GORILLA GANG - Tag #GorillaGang in your post so | can see everybodyWEEK 7 / MONDAY Do what you love and you will never have a problem with monday again CHEST eo BACK CLAP PUSH UPS 10-15 REPS / 5 SETS CLICK HERE FOR THE VIDEO WIDE PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO NARROW PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO INCLINE PUSH UPS 20 REPS / 5 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO 6 r ip 4SETS CLICK HERE F sf iS VIDEO OVERHEAD ABS @ WEIGHET sit ups 10 REPS / 4 SETS E CLICK HERE FOR THE VIDEO HANGING LEG RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! Lee UD) F }WEEK 7 / TUESDAY No excuses. No explanations. You don’t win on b emotion. You win on execution * + a % BACK oe ont RA butts i , ee ES : MUSCLE UPS l ee FL LEG RAISES 8-10 REPS / 3 SETS CLICK HERE FOR THE VIDEO WIDE PULL UPS 12 REPS / 4 SETS EPS / CLICK HERE FOR THE VIDEO AUSTRALIAN PULL UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO 6 MAX / 5 SETS E CLICK HERE FOR THE VIDEO : @ =| j 'STRETCH! :WEEK 7 / WEDNESDAY Don’t wish for it, work fot it JUMP SQUATS aero Wen KNEELING JUMPS 8 REPS / 5 SETS CLICK HERE FOR THE VIDEO SQUATS © iskeps/s sets CLICK HERE FOR THE VIDEO. LUNGES 42 REPS / 4 SETS CLICK HERE FOR THE VIDEO HAMS iN © 1t2R«Ps /5 sets CLICK HERE FOR THE VIDEO SINGLE LEG CALF RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO ABS T CROSS SIT UPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO. LSIT HOLD MAX / 4 SETS CLICK HERE FOR THE VIDEO ceo ea LU LU)m2 fost lUC CULTS WEEK7/THURSDAY , Set your goals high and don't - never ever = stop till you get there HANDSTAND @ Pus ne 5 REPS / 5 SETS CLICK HERE FOR THE VIDEO ELEVAT @ BIKE PUSH Ups 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO © PUSH UPS 8 REPS / 4 SETS CLICK HERE FOR THE VIDEO. RING Y PULL 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO. PLANCH LEAN HOLD MAX / 3 SETS CLICK HERE FOR THE VIDEO (g@_ TUCKHOLD 5s-5 REPS / 3 SETS CLICK HERE FOR THE VIDEO Pp SHOULDERS 'STRETCH!WEEK 7 / FRIDAY Success is where preparation and opportunity meet ARMS pe) s tors CLICK HERE FOR THE VIDEO HAMMER PULL UPS 10 REPS / 5 SETS CLICK HERE FOR THE VIDEO HEADBANGERS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO HAFESTO CURLS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO TIGER BEND PUSH UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO TRICEP EXTENSIONS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO 'STRETCH! 44WEEK 7 SATURDAY / SUNDAY Sleep until you're hungry. Eat until you sleep GORILLA GANG - Tag #GorillaGang in your post so | can see everybodyWEEK 8 / MONDAY Monday is another day to be killing it | POLYMETRI ; CH EST Qo POWER PUSH UPS 8-10 REPS / 5 SETS ERE FOR THE VI WIDE PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO INCLINE PUSH UPS 20 REPS / 5 SETS CLICK HERE FOR THE VIDEO DIAMOND PUSH UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO 8 DIPS 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO BICYCLE ABS @ CRUNCHEs : 30 SECS / 5 SETS & CLICK HERE FOR THE VIDEO KNEE INS 20 REPS / 5 SETS CLICK HERE FOR THE VIDEO Lee UD)a ee OO eS 2. 4 WEEK 8 / TUESDAY Do not overestimate the competiotion and underestimate yourself. You are better BACK than you think SCAPULAR ONE ARM PULLS 10 REPS / 5 SETS CLICK HERE FOR THE VIDEO ' _ ' CHEST TO BAR WIDE (2) PULL UPS 8-12 REPS / 5 SETS CLICK HERE FOR THE VIDEO CHEST TO BAR 8 HAMMER PULL UPS 10 REPS / 5 SETS CLICK HERE FOR THE VIDEO AUSTRALIAN PULL UPS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO SUPERMAN HOLD 30 SEC / 5 SETS CLICK HERE FOR THE VIDEO FLTUCK HOLD MAX / 5 SETS CLICK HERE FOR THE VIDEO STRETCH! eo et LU LU)WEEK 8 / WEDNESDAY You miss 100% of the shots you don’t take LEGS HIGH KNEE JUMPS deere roe oes SQUATS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO. CLOSED LEG SQUATS 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO 5 REPS / 4 SETS CLICK HERE FOR THE VIDEO BODY © WEIGHT DEADLIFTS 12 TS REPS / 5 SE CLICK HERE FOR THE VIDEO 6 5 MIN CALF KILLER CLICK HERE FOR THE VIDEO v4 ABS tenes) Sst CLICK HERE FOR THE VIDE( © sreps/5sets CLICK HERE FOR THE VIDEO STRETCH!m2 fost lUC CULTS WEEK6/THURSDAY , Start unknown Finish unforgettable CHIN UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO HAMMER PULL UPS 12 REPS / 4 SETS CLICK HERE FOR THE VIDEO ts RING BICEP CURLS E 15 REPS / 4 SETS CLICK HERE FOR THE VIDEO é 0 PIKE PUSH UPS 15 REPS / 4 SETS CLICK HERE oH THE VIDEO PSEUDO PUSH UPS 10 REPS / 4 SETS CLICK HERE FOR THE VIDEO ind) } © isreps/ssers CLICK HERE FOR THE VIDEO SHOULDERS & ARMS O 10 REPS / 4 SETS CLICK HERE FOR THE VIDEO Oo TRICEP EXTENSIONS | © ETS 2 REPS / 4 S| CLICK HERE FOR THE VIDEO 'STRETCH!WEEK 8 / FRIDAY Winners say it may be difficult, but it is possible. Losers say it may be possible, but its too difficult H | IT JUMP ROPE 30s-90s / 10 SETS CLICK HERE FOR THE VIDEO & + SIT UPS ABS © EP ee LAYING LEG RAISES 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO + RUSSIAN TWIST 15 REPS / 5 SETS CLICK HERE FOR THE VIDEO 'STRETCH!WEEK 8 SATURDAY / SUNDAY No rest is worth anything except the rest earned GORILLA GANG - Tag #GorillaGang in your post so | can see everybodyHa) ee) Don’t stop now! Keep on improving and get the next program. In the advanced program, we will improve oY T mS RCT AN MeVaLe Mn cCol aCe (U[cMA cm Ite Kc GORILLA WORKOUT ADVANCED ES KN Congrats, you did it! Need more content or motivation? Be sure to Cream A CUO RCIA Sen co MSI a Umer eu) and Facebook! Gorillas are not loners. We are all about to improve ourselves. Let's improve together! #GorillaGang a Om