Dyel anon here

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

  1. 4 weeks ago
    Anonymous

    I still mog you gay

    • 4 weeks ago
      Anonymous

      You look like shit compared to OP
      Also >roiding for this

      • 4 weeks ago
        Anonymous

        Only done 2 cycles. I’m bigger than OP

        • 4 weeks ago
          Anonymous

          >bigger
          Bloated roidchud

    • 4 weeks ago
      Anonymous

      This moron really hoped on gear after working out for a month. Looking forward to the gyno pics

    • 4 weeks ago
      Anonymous

      >gray hair
      >acne
      >fat
      >but muh slightly more muscle
      In what universe do you mog him?

  2. 4 weeks ago
    Anonymous

    Everyone in this thread has been a gay. Including OP, this is in violation of the 3 strike rule. This thread is out /thread sage

  3. 4 weeks ago
    Anonymous

    unironically are rings all you need for upper body?

  4. 4 weeks ago
    Anonymous

    >Iron crosses 3x8-10
    I don't know what the fuck you're actually doing, but they're not iron crosses.

  5. 4 weeks ago
    Anonymous

    Height and weight?

  6. 4 weeks ago
    Anonymous

    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?

    • 4 weeks ago
      Anonymous

      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?

      He said he does 4-5 exercises, Im assuming he’s giving a list of what he cycles through

  7. 4 weeks ago
    Anonymous

    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

  8. 4 weeks ago
    Anonymous

    >Handstand pushups (wall)
    >Decline diamond push ups
    >Weighted pull ups
    >1 arm pull ups

  9. 4 weeks ago
    Anonymous

    No abs? Looking good brp, ngl

  10. 4 weeks ago
    Anonymous

    Fuck this is my goal body. Do you have more pics of you

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/wsMMh7M.jpg

      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

      Agree with this poster OP, but you're calisthenics programme is above and beyond majority of calisthenics fags in IST. Definite goal fizeek.

  11. 4 weeks ago
    Anonymous

    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?

  12. 4 weeks ago
    Anonymous

    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

  13. 3 weeks ago
    Anonymous

    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.

  14. 3 weeks ago
    Anonymous

    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.

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