![]() ![]() Print-Friendly Workout Log by u/AdamReds.Interactive Web Version by /u/imanateater.Mobile users: If the above links don't work then go to the core exercises page and manually scroll to each section. That's it! You're done! It's over! You did it! Have barbells? How to use them instead of Hinge (Recommended) Third Pair: Rows & Push-upsģx5-8 Row Progression + 3x5-8 Push-up Progression RepsĬore Triplet : Anti-Extension, Anti-Rotation, & Extensionģx8-12 Anti-Extension Progression + 3x8-12 Anti-Rotation Progression + 3x8-12 Extension Progression RepsĬhosen exercise from Anti-Extension ProgressionĬhosen exercise from Anti-Rotation ProgressionĬhosen exercise from Extension Progression Have Barbells & Squat rack? How to use them instead of Squats (Recommended) Second Pair: Dips & Hingeģx5-8 Dip Progression + 3x5-8 Hinge Progression Reps Strength Work (40-60 minutes) First Pair: Pullups & Squatsģx5-8 Pull-up Progression + 3x5-8 Squat Progression Only do these after you reach Banded Nordic Curls. Only do these after you reach Bulgarian Split Squats. Only do these after you reach Negative Dips. Beginner attempts will look more like this Only do these after you reach Negative Pullups. Warm-Up (5-10 min) Dynamic Stretches Reps Looking for something with no equipment? Try the Minimal Routine Low Bar, or Gymnastics Rings, or a Sturdy Table for Rows.Resistance Band for Yuri's Shoulder Band Warmup.Don't purposely split the workout into separate days.Do Skill Day instead of rest days if you want to work on calisthenics skills.You can choose any 3 days / week, as long as there are rest days between the workouts.Mon / Wed / Fri) with at least 1 rest day in between. See also: Learn how to make quality goals.ģ times a week (eg.Check What routine should I do? to make sure this routine is right for you.Welcome to the Recommended Routine Perform this workout on Fitloop: Android App | iPhone App This routine is for anyone with the following goals: Strength, Muscle Gain, Fat Loss ![]()
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