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  • Workout Program Advanced: Day 1 Reps Sets Rest Time Skills Skills Skills FBW FBW FBW FBW FBW FBW FBW FBW

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    Vladimir Angelov
    65 visualizzazioni5 pagine
    The document outlines a 3-level advanced workout program with exercises divided into different days. Day 1 focuses on skills progressions and exercises like headstand pushups, assisted one-arm pullups, and deep bar dips. Day 3 includes skills work and exercises such as handstand pushup negatives, archer pushups, and back lever pulls. Day 5 has skills progressions and movements like L-sit to straddle planche, tuck planche pushups, and bar leg raises. Each level increases the difficulty of exercises and number of sets and repetitions.

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    The document outlines a 3-level advanced workout program with exercises divided into different days. Day 1 focuses on skills progressions and exercises like headstand pushups, assisted one-arm pullups, and deep bar dips. Day 3 includes skills work and exercises such as handstand pushup negatives, archer pushups, and back lever pulls. Day 5 has skills progressions and movements like L-sit to straddle planche, tuck planche pushups, and bar leg raises. Each level increases the difficulty of exercises and number of sets and repetitions.

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    © All Rights Reserved
    Scarica in formato PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    65 visualizzazioni5 pagine

    Workout Program Advanced: Day 1 Reps Sets Rest Time Skills Skills Skills FBW FBW FBW FBW FBW FBW FBW FBW

    Caricato da

    Vladimir Angelov
    The document outlines a 3-level advanced workout program with exercises divided into different days. Day 1 focuses on skills progressions and exercises like headstand pushups, assisted one-arm pullups, and deep bar dips. Day 3 includes skills work and exercises such as handstand pushup negatives, archer pushups, and back lever pulls. Day 5 has skills progressions and movements like L-sit to straddle planche, tuck planche pushups, and bar leg raises. Each level increases the difficulty of exercises and number of sets and repetitions.

    Copyright:

    © All Rights Reserved
    Scarica in formato PDF, TXT o leggi online su Scribd
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    di 5

    WORKOUT

    PROGRAM ADVANCED


    LEVEL 1

    DAY 1
    Day 1 Reps Sets Rest time
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    FBW Headstand to handstand push ups 3 3
    FBW Assisted OAP (forearm) 3 each arm 4
    FBW Deep bar dips 10 4
    FBW Tuck front lever pull ups with 4 4
    izometrics
    FBW Pull ups 14 4
    FBW Push ups (slow eccentric movement) 10 4
    FBW Onearm dragonfly negatives 1 each arm 4
    FBW Headstand RLL 6 4

    DAY 3
    Day 3 Reps Sets Rest time
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    FBW Handstand push ups negatives 1 6
    FBW Handstand 30s 4
    FBW Archery push ups 6 each side 4
    FBW Wide L-hang pull ups 8 4
    FBW Impossible hold Max s. 4
    FBW Chest activation dips 10 4
    FBW Onearm L-hang Max s. 2 each ar
    FBW Backlever pulls (half) 4 4

    DAY 5
    Day 5 Reps Sets Rest time
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    FBW L-sit to straddle planche 1 4
    FBW Tuck planche push ups 4 4
    FBW Full front lever negatives 1 5
    FBW Pull ups 14 4
    FBW Elevated triceps extensions 8 4
    FBW Diamond push ups 20 4
    FBW Tuck l-sit lifts Max 4
    FBW Bar leg raises 10 4




    LEVEL 2

    DAY 1
    Day 1 Reps Sets Rest time
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    FBW Headstand to handstand push ups 3 3
    FBW Assisted OAP (biceps) 3 each arm 3
    FBW Deep bar dips 12 4
    FBW Advanced tuck FL pull ups 4 4
    FBW Pull ups 14 4
    FBW Push ups (slow eccentric movement) 10 4
    FBW Halfway onearm dragon fly 1 each arm 5
    FBW Headstand RLL 8 4

    DAY 3
    Day 3 Reps Sets Rest time
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    FBW Handstand push ups negatives 1 8
    FBW Handstand 40s 4
    FBW Archery push ups 8 each side 4
    FBW Wide L-hang pull ups 10 4
    FBW Impossible (half) 4 4
    FBW Chest activation dips 12 4
    FBW Onearm L-hang Max s. 2 each ar
    FBW Backlever pulls 4 4

    DAY 5
    Day 5 Reps Sets Rest time
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    FBW L-sit to straddle planche 1 4
    FBW Tuck planche push ups 4 4
    FBW Full front lever negatives 1 6
    FBW Pull ups 14 4
    FBW Elevated triceps extensions 10 4
    FBW Diamond push ups 20 4
    FBW Tuck l-sit lifts Max 4
    FBW Bar leg raises 12 4

    LEVEL 3

    DAY 1
    Day 1 Reps Sets Rest time
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    FBW Handstand push ups 1 6
    FBW OAP negatives 1 each arm 4
    FBW Muscle ups 5 5
    FBW L Front lever pull ups 6 4
    FBW Bar dips 18 4
    FBW Explosive chin ups 6 4
    FBW Dragon fly 5 5
    FBW Onearm leg raises 4 each arm 4

    DAY 3
    Day 3 Reps Sets Rest time
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    FBW Wall handstand push ups 10 4
    FBW Handstand to l-sit 4 4
    FBW Elevated triceps extensions 10 4
    FBW Wide L-hang pull ups 12 3
    FBW Impossible (half) 4 4
    FBW Pull ups (slow eccentric) 10 3
    FBW Weighted hollowbody hold Max s. 4
    FBW Circular archups 5 each side 4

    DAY 5
    Day 5 Reps Sets Rest time
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    FBW Maltease lean Max s. 4
    FBW Pseudo planche push ups 10 4
    FBW Advanced tuck FL raises 1 6
    FBW Pull ups (slow eccentric) 10 3
    FBW Impossible negatives 1 5
    FBW Diamond push ups (slow eccentric) 10 4
    FBW Lallane hold Max 4






    LEVEL 4

    DAY 1
    Day 1 Reps Sets Rest time
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    FBW Handstand push ups 2 4
    FBW Assisted OAP (shoulder) 2 each arm 4
    FBW Muscle ups 7 4
    FBW L Front lever pull ups 8 4
    FBW Bar dips 20 4
    FBW Explosive chin ups 8 4
    FBW Onearm dragon fly 2 each arm 4
    FBW Onearm leg raises to bar 4 each arm 2

    DAY 3
    Day 3 Reps Sets Rest time
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    Skills Chosen static skills progressions 10 min - -
    FBW Wall handstand push ups 10 4
    FBW L-sit press to handstand 1 4
    FBW Elevated triceps extensions 10 4
    FBW Wide L-hang pull ups 12 3
    FBW Impossible (half) 4 4
    FBW Pull ups (slow eccentric) 10 3
    FBW Weighted hollowbody hold Max s. 4
    FBW Circular archups 5 each side 4

    DAY 5
    Day 5 Reps Sets Rest time
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    Skills Chosen dynamics skills progressions 10 min - -
    FBW Maltease lean Max s. 4
    FBW Pseudo planche push ups 10 4
    FBW Straddle FL raises 1 6
    FBW Pull ups (slow eccentric) 10 3
    FBW Impossible negatives 1 5
    FBW Diamond push ups (slow eccentric) 10 4
    FBW Lallane walks Max 4

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