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 DeUanUIs' exclusive back, biceps, shoulders and abs routine (level 5)

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DeUanUIs

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Messaggi : 280
Data d'iscrizione : 12.09.11
Età : 26

MessaggioTitolo: DeUanUIs' exclusive back, biceps, shoulders and abs routine (level 5)   Lun Mag 21, 2012 11:44 am

Pre-workout-> Pull-ups (dropset) (1 set x max reps)

FL around the world MU (1 set x max reps)

Around the world MU (2 sets x max reps)

Weighted close grip slow mu (5 kg) + x muscle up + clapped muscle ups (+ 360 MU attempt, but it's just a "bonus") (2 sets x 1 rep /1 rep /3 reps minimum/(1 rep))

Weighted close grip slow mu (5 kg)+ reverse grip MU attempt + clapped muscle ups (1 set x 1 rep /1 rep /3 reps minimum)

Assisted One arm chin ups (with towel) with OAC in eccentric phase (3 sets each arm x 3 reps)

Front lever hold attempt from FL raise + assisted one arm pull ups (second hand at the wrist) + 1 arm 1 leg FL raises (2 sets x max sec/2 reps each arm/2 reps each arm)

Slow MU with open hands + FL pull up eccentric phase attempt + "levels" muscle up (1 set x 1 rep/2 reps/1 rep)

1/2 ROM Victorian lean on dip bar + Straddle Fl pull ups (2 sets x 1 rep/4 reps)

1 leg back lever pull ups (2 sets each leg x 5 reps)

Chin ups to the waist + Pylometric pull ups (Wide grip to close grip) (2 sets x 5 reps/6 reps)

1/2 ROM Iron Cross eccentric phases (3 sets x 5 reps)

Free headstand push ups (3 sets x 3 reps)

Tigerbends (3 sets x 2 reps)

1 arm handstand attempts (2 sets x 2 attempts each arm) (every attempt is done against wall and then directly free!)
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