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 DeUanUIs' exclusive back, biceps, shoulders and abs routine (level 4)

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DeUanUIs

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Messaggi : 280
Data d'iscrizione : 12.09.11
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MessaggioTitolo: DeUanUIs' exclusive back, biceps, shoulders and abs routine (level 4)   Gio Feb 23, 2012 12:24 am

POST WARM UP: Pull-ups (light dropset) (1 serie x MAX)
Around the world MU (3 sets x max reps)
Slow Muscle Up (5 kg)+Close grip slow MU + clapped kipping muscle ups (3 sets x 1 rep /1 reps /3 reps)
Assisted (1 arm + 1-2 fingers) One arm chin-ups + OAC eccentric phase attempt (3 sets each arm x 3 reps/ 1 rep)
Front lever hold (from front lever raise) + assisted one arm front lever raises + ice cream makers + front lever raises circles (2 sets x 3 sec/ 4/ 4/ 4 reps)
Front lever hold attempt (from inverted hang) + 1 leg FL pull ups (alternate legs!)+ close grip front lever raises (1 set x 1 rep/4 reps/ 10 reps)
1 leg Fl pull ups (2 sets x 3 reps each leg)
Chin ups to the waist (2 sets x 6 reps)
Pylometric pull ups (close grip to wide grip) (2 sets x 10 reps)
1 leg back lever pull-ups (prone grip) (1 set each leg x 4 reps)
L-sit Phorm pull-ups + Behind the neck Pull-ups (2 sets x 4 reps/5 reps)
Free headstand push ups (3 sets x 2-3 reps)
Tigerbends (3 sets x 1-2 reps (not consecutive!))
Iron Cross 1/2 ROM eccentric phases (3 sets x 3 reps)
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