Calisthenics

Im mostly training at home, but I sometimes go to westside park on the bars there. What kind of level are you? As I said Im only starting the bar brothers thing. I can do pull ups etc but no muscle ups yet! Iv been training by myself for the last year. Mostly burpees and push ups! Would be great to meet up once a week and have a good training session for a few hours. Really helps the motivation when your in a group. My routine im starting this week is this: (some stuff I cant do yet)


Back and Biceps

3 Sets of max Muscle ups
3 Sets of 8-15 wide grip pull ups
3 Sets of 8-15 close grip pull ups
Max out with reg pull ups and hold

Chest Routine

3 Sets of 6-12 dips
3 Sets of 8-15 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 out with reg push up + wide hold x2

Legs Routine

4 Sets of 3-6 pistol squats (each leg)
4 Sets of 8-15 lunges
4 Sets of 40-60 squats
Max squats + Max wall sit
10 Sets of one leg calve raises(decreasing in rep)

Shoulder 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 hold hand stands(use wall)

Core Routine

8 Toes to bar
20 Knee ups
10 Sec hold
8 Side raises(each side)
25 Heel touches(each side)
Max crunches
Max side plank(each side)
Max plank
15 lower back extensions
10 lower back leg extensions
Repeat core routine 3 times