Rainerchen
Iron
- Joined
- Dec 21, 2020
- Posts
- 67
- Reputation
- 134
I want to share with you what specific training routine worked for me.
It is CALISTHENICS
You can do it at home. Only takes 1 hour per workout and doesn't need much equipment.
Lets start with the before and after picture (7 months in between)
I achieved this with alternating cutting (caloric deficit) and bulking (caloric surplus) cycles. Nutrition is a big topic itself which I don't want to cover here...
If you have questions regarding nutrition feel free to reach out to me.
Equipment:
- door pullup bar
- gymnastic rings
Training Routine: 3 times per week alternating workout A/B
Note: The most important part is that you improve in reps over time and reach the upper limit. After that you can increase sets or move on to more challenging forms of the exercise (e.g. one armed push ups).
You can see on youtube how every single exercise works.
Workout A:
Workout B:
Notes:
Perform the exercises slowly and controlled! Challenge your body but only go to complete muscle failure (no more rep possible) for isolation exercises.
Example
Monday: A
Tuesday:
Wednesday: B
Thursday:
Friday: A
Saturday:
Sunday:
Monday: B
Thanks for reading
It is CALISTHENICS
You can do it at home. Only takes 1 hour per workout and doesn't need much equipment.
Lets start with the before and after picture (7 months in between)
I achieved this with alternating cutting (caloric deficit) and bulking (caloric surplus) cycles. Nutrition is a big topic itself which I don't want to cover here...
If you have questions regarding nutrition feel free to reach out to me.
Equipment:
- door pullup bar
- gymnastic rings
Training Routine: 3 times per week alternating workout A/B
Note: The most important part is that you improve in reps over time and reach the upper limit. After that you can increase sets or move on to more challenging forms of the exercise (e.g. one armed push ups).
You can see on youtube how every single exercise works.
Workout A:
Workout B:
Notes:
Perform the exercises slowly and controlled! Challenge your body but only go to complete muscle failure (no more rep possible) for isolation exercises.
Example
Monday: A
Tuesday:
Wednesday: B
Thursday:
Friday: A
Saturday:
Sunday:
Monday: B
Thanks for reading