my routine (calistenic) bhai

[lovebeingamanlet]

home workout

Monday
- Decline Push up (4 set, 15 reps) > Close to failure
- Decline wide push up (3 set, 8 reps) > Failure
- Decline pseudo push up (3 set 10 reps) > Close to failure
- Decline close hand push up (3 set 8 reps) > Failure
- Dumbbell triceps extension (4 set, 15 reps) > Failure
- Hammer curl (2 set, 12 reps) > Failure

Tuesday

- Rest day / Cardio (Cycling or sprint)

Wednesday
- Pull up (3 set, 12 reps) > Failure
- Single dumbbell row (3 set, 15 reps) > Close to failure
- Barbel row (4 set, 15 reps) > Close to failure
- Under hand barbel row (3 set, 15 reps) > Failure
- Dumbbell lateral raises (2 set, 18 reps) > Failure

Thursday
- Lateral raises (4 set, 18 reps) > Failure
- Pike push up (3 set, 10) > Failure
- Single dumbbell row (4 set, 15 reps) > Failure
- Dumbbell triceps extension (5 set, 15 reps) > Failure
- Biceps curl ( 8 set, 12 reps) > Failure

Friday
- Chin up (3 set, 12 reps) > Failure
- Barbel row (3 set, 15 reps) > Close to failure
- Pike push up (3 set, 12 reps) > Close to failure
- Decline pseudo push up (3 set, 12 reps) >Failure
- Single leg squat (3 set, 10 reps) > Failure
- Calf raises (2 set, 20 reps) > Failure

Or

- Single leg squat (3 set, 10 reps) > Close to failure
- Weighted squat (8 set, 15 reps) > Failure
- Explode squat (3 set, 10 reps) > Failure
- Single calf raises (3 set, 20 reps) >Failure

Saturday

- Rest day

-Sunday

Cardio (Cycling or sprint)

 

[Deleted member 94729]

why did you put bhai in the title it makes 0 sense

 

[lovebeingamanlet]

why did you put bhai in the title it makes 0 semay

why did you put bhai in the title it makes 0 sense

autism maybe