Old thread :
I typed my whole calisthenics routine and the thread 404'd. Here it is :
maybe it is retarded but idc. I try hitting every main body part (chest, back etc) with 4-5 excercises without counting skill training movements
Chest and back/leg split
//skill training//
Chest
Push ups 3x20
Weighted dips 4x8-10
//Handstand pushups (wall)// 3x8
Iron crosses 3x8-10
Butterfly (rings) <--- superset push ups (rings) into butterfly pose on way up (to failure) 4x8-10
Decline diamond push ups 3x20
Archer push ups 3x10 (10 each side)
Back
1 arm pull ups
Weighted pull ups 4x8-10
Close grip pull ups (90° legs forward) 3x8
//1 arm pull up progression 3x4 (each side)//
Skinning the cat
//Front lever progression 4x??//
Rows (rings) 4x12
Wide grip pull ups 3x10
Rambo pull ups 3x8
Chin ups (90° legs forward) 4x8
Reverse butterfly (rings)
LEGS
Single leg squats 3x8 (each side, don't touch the ground with your other foot)
Lunge walk 3x??
Explosive jumps (onto box, wall, etc) 4x8
Chest
Back/leg
Chest
Back/leg
Rest
Upper body
Rest
I do skill training so the huge amount of pull ups/push ups won't make me suicidal
AMA. Fatties need not apply
I still mog you homosexual
You look like shit compared to OP
Also >roiding for this
Only done 2 cycles. I’m bigger than OP
>bigger
Bloated roidtranny
This nagger really hoped on gear after working out for a month. Looking forward to the gyno pics
>gray hair
>acne
>fat
>but muh slightly more muscle
In what universe do you mog him?
Everyone in this thread has been a homosexual. Including OP, this is in violation of the 3 strike rule. This thread is out /thread sage
unironically are rings all you need for upper body?
>Iron crosses 3x8-10
I don't know what the fuck you're actually doing, but they're not iron crosses.
Height and weight?
Jesus, how can you have so much volume? Got a pic of your iron cross?
My routine is: AxBxCxx
A
Bench Press 4x5
FL 4x15
BL 4x15
Shrugs 4x15
Leg flexibility/splits
B
OHP 4x5
Neck 3x15
L-sit 4x15
Core 3x75
Leg flexibility/splits
C
Bag work 4xf
OHP/BP 3x3(alternate)
Lower back+glutes 3x20
Muscle ups 4xf
Leg flexibility/splits
I do stuff like bw squats, push ups, dips but that's mostly just to warm up so I don't count them.
Lacking any tri development. What should I add?
He said he does 4-5 exercises, Im assuming he’s giving a list of what he cycles through
mirin' OP, do you diet/fast? I've been on a similar routine for the past year or so but not as shredded as you
>Handstand pushups (wall)
>Decline diamond push ups
>Weighted pull ups
>1 arm pull ups
No abs? Looking good brp, ngl
Fuck this is my goal body. Do you have more pics of you
Agree with this poster OP, but you're calisthenics programme is above and beyond majority of calisthenics fags in SwoleShack. Definite goal fizeek.
Can’t you condense these different exercises into just a few?
Why does everyone do this seems retarded
It’s like you’re doing 3 exercises that work the same muscle group
Boredom?
I don’t like being in the gym for hours
I hit it n quit it
Go full bore little rest between sets
I’m not trying to get huge like a retard though
I do sports instead of gym as the focus though
I guess it do really be like it does
People just sitting in a gym for hours wasting 5 mins between sets for maximum bloat gains
Then we got OP doing 20,000 different exercises
And this whole split thing
Just work full body each time
Work up a sweat lifting lol
Are you all cardio wimps?
Besides your giga back and significantly more chest workout I don't even think I do that much different and I look like shit lol
Thoughts on pic rel? I started working out using this template about a month ago. Progress is steady but I'm starting to become bored with it.
check out my routine its super easy to do for a beginner and doesn't take much time.
abcxabc
a
Push up
Squat
Leg lifts
b
L-sit
Row
Hinge
c
Pull up
Handstand
Lunge
I have it this way to make it short (I have 2 very young children) make it easy on my shoulder, and make it fun (i.e. I love push ups but leg lifts suck so I do them on the same day to make sure I do the leg lifts, similar shit on the other days). I also have a weighted jump rope that I do in between each distinct exercise so I have 3 sets of that as well.