Workout Routine for ASU #2

Upper Body #1:

2 Sets: 35 Pushups + 30 Dips + 15 Pullups
3 Sets: 20 Back Clap / Kuki Pushups + 10, 8, 8 Lateral Raises + 15 Romanian Dips
3 Sets: 5 Typewriter Pullups + 15 Headbangers
3 Sets: 25 Clap Decline Pushups + 35 Incline Pushups + 10, 8, 8 Delt Raises + 25 Tricep Extensions
3 Sets: 12, 10, 8 Hyperextensions + 10, 8, 8 Weighted Close-grip Chinups

Lower Body #1:

2 Sets: 30 Bodyweight Squats + 15 Lunges (Each Side) + 30 Hip Thrusters
3 Sets: 10 Weighted Pistol Squats + 12, 10, 10 Standing Calf Raise + Max Glute Ham Raise
3 Sets: 10 Weighted Lunges (Each Side) + 12, 10, 10 Seated Calf Raise + Max Glute Ham Raise
3 Sets: 15 Box Jumps + 15 Leg Lifts
1 Set: Max Bodyweight Calf Raises

Upper Body #2:

(X) Muscle Ups
3 Sets: 12, 10, 10 Dumbell Press + 10 Handstand Pushups + 12, 10, 10 Bar Dips
3 Sets: 10, 10, 8 Wide Grip Pullups + 10 Bicep Curls
3 Sets: 10, 10, 8 Incline Dumbell Presses + 10, 10, 8 Barbell Shrugs + 10, 10, 8 Korean Dips
3 Sets: 10, 8, 8 Close-grip Pullups + 12, 10, 8 Hammer Curl + 12, 10, 8 Reverse Grip Preacher Curl

Lower Body #2:

2 Sets: 30 Bodyweight Squats + 15 Lunges (Each Side) + 30 Hip Thrusters
3 Sets: 15 One Legged Squat Jumps (Each Side) + 10 Slow One Leg Calf Raise (Each Leg) + Max Glute
Ham Raise
3 Sets: 10 Weighted Lateral Lunge (Each Leg) + 12, 10, 8 Standing Calf Raises + Max Glute Ham Raise
3 Sets: Max Squat Hold + 12, 10, 8 Seated Calf Raises + Max One Legged Hip Thrusters

Total Body:
2 Sets: 35 Pushups + 30 Dips + 15 Pullups
50 Back Clap Pushups
30 Typewriter Pullups
30 Handstand Pushups
50 Close Grip Chinups
100 Dips
25 Pistol Squats (Each Side)
Calf Raises: 1 set x max reps
50 Glute Ham Raises