DAY 1 - BACK AND TRICEPS

4 CYCLES
Assisted 1 arm pullup work x 5 (L/R) + 1 Arm pushup x 5

(R/L)

Wide Pullup x 8-10 + Diamond Pushups x 10

Close Pullup x 810 + Triceps extension x 810
Normal Pullup x 10 + Straight Bar Dips x 68 (Slow
negatives)

Dips x MAX

DAY 2 - LEGS
Pistol Squats 5 x 5 10 (R/L) (If you cant perform a pistol
find a variation that fits you)
Normal Squats 3 5 x 15-20
Close Squats 4 x 15-20
Lunges Matrix (Front, Side) 3 x 6 8
Calf Raises 5 x 15 20 (Slow Reps)
1 Legged Calf Raises 3 5 x 10 (Slow Reps)
Jump Rope 3 x 70 140 jumps straight knees using your
calves as a jumping
DAY 3 - SHOULDERS
3CYCLES
Handstand Wall x 45 Sec +
Handstand Pushup Wide x 6 8
Handstand Pushup Close x 6 8
4CYCLES
Hindu Pushup x 10 15 SUPERSET Pseudo Pushup x

10

Straight Bar Dips (Slow negatives) x 10

Dips x 8 12 (Slow tempo)
DAY 4 - HIIT
DAY 5 - CHEST AND BICEPS

4CYCLES
Wide Pushups x 15 25 + Chin-ups x 8 12
Close Pushups x 15 25 + Chin-ups negatives x 6 8
negatives
Declined Pushups x 15 25 + Rings Biceps Curl x 8 12
Dips 4 sets of 12 25 reps + Close grip chin-ups 3 x MAX

DAY 6 - LEGS
DAY 7 - FULL BODY CORE