Workout Routine

[Azarian93]

I've been following this Forum for quite a Long time (i think about 1 and a half year ) now and finally have some questions myself.

Since the Log Feature has been somewhat disabled, I'm not really sure if i'm posting in the right Forum (?), furthermore i'm german, so please don't be too harsh on any grammatical mistakes

 

Since we have this out of the way, here are some Infos about me:

1) Training Gymnastics for about 2 years and being a competitve Swimmer for about ten years now.

2) 30sec Full Back Lever, Muscle up to Back Lever

3) 30sec Tuck Front Lever, 3sec Front Lever with one foot out

4) 2sec Iron Cross (but not consistent regarding the proper depth yet)

5) 20sec Tuck Planche, 5sec Bend Arm Planche

6) Weighted Muscle Up (6kg), 5sec Human Flag, 4sec One Arm Pull Up negative

7) 20sec Handstand, L-Sit press to Handstand on Rings, 30sec L-Sit

 

 

My Goal now, is to put on some more mass on my Back and Chest, but also strengthening my Shoulders, as those seem to be the Major factor for stalling my Progress.

(Somewhere on the Forum i read about doing straight arm work only once a week, in order to give the ligaments and Joints proper rest, which is why i try to use some bend arm work, similiar to the gymnastic movements e.g. Reverse Bench, Elevator Curl)

 

Questions: Is this a good cross between Bodybuilding and gymnastic strength (my "rest" days are actuially my gymnastic/Swimming Training days, i refer to them as active rest days)?

Is Static strength work, once a week, enough? Should i include variations on my "Bodybuilding" days?

Do you see some Problems or possible improvements? 

 

Warm Up: Band Work

60sec Hold Levers (PL, BL, FL, Cross)

Triset:

...Front Lever Negatives

...PPP plus

...Cross Pullouts

Superset:

...Butterfly Pulls (on assisstance Machine)

...Dragonfly

HSPU's

Triset:

...Lateral Raises

...Upright Rows

...Behind the Neck Press

 

Warm Up: Straight Bar Muscle Ups

Bulgarian Dips

Reverse Benchpress

DB Flies

Benchpress

Triset:

...Victorian Press

...Tricep Extension

...Close Grip Benchpress

Front Raises

Superset: (optionel)

...Press to Handstand

...Boxing

 

Warm Up: High Pull Ups

Weighted Pull Ups

Inverted Curl to Shoulder Stand

Kroc Rows

Bend over Rows

Triset:

...One Arm Chin Ups negatives

...Elevator Curl

...SZ Bar Curl

Superset: (optionel)

...V-Sit Raises

...One Arm Elbow Lever

 

Warm Up: Pistols

Front Squats

Power Cleans

Lunges

Jump Squats

Triset:

...Reverse Planche

...Press to Handstand

...Hanging Leg Lifts

Handstand Holds

Superset: (optionel)

...Sprints

...Human Flag

 

With the hope of much Feedback and thanks, for whoever can enlighten me, i will now welcome your critics!

 

P.S. I read the Foundation Series and also worked through the Progressions (and gave the presented Split a go), but all in all i want to try a push pull legs Routine a go, as ist seems to offer me the best Chance for recovery between the Strength days.