Hi,
I'm 43 YO and have worked out primarily with free weights for well over 30 years now. Have also been using bodyweight/ring training for the past year. Let me know what you think of this routine I'm doing.
Mon.
A1- One arm assisted pull-ups - 2 sets of 3 reps (3-5 sec. pause at top)
After these 2 sets are done, I do 8 sets of 8 seconds of Front Lever Tucks
A2-HeSPU-(negatives) 2 sets of 4 slow reps
After these 2 sets are done, I do 8 sets of 8 seconds of Planche (frog stands)
B1- Hanging leg lifts (half) 2 sets of 4 reps
After these 2 sets are done, I do 8 sets of 8 seconds of L-sits (low)
B2- Single leg squats (graduated) 2 sets of 5
Wed.
A1- Rows (XR Bulgarian) 2 sets of 5 reps
After these 2 sets are done, I do 8 sets of 8 seconds of Front Lever Tucks
A2- Push-ups (XR Bulgarian) 2 sets of 5 reps
After these 2 sets are done, I do 8 sets of 8 seconds of Planche (frog stands)
B1- Archups (lower back) 2 sets of 5 reps
After these 2 sets are done, I do 8 sets of 8 seconds of L-sits (low)
B2- Natural leg curls- 2 sets of 5 reps
Fri.
A1-Curls (XR inverted chin-ups) 2 sets of 5 reps
After these 2 sets are done, I do 8 sets of 8 seconds of Front Lever Tucks
A2- Dips (XR Bulgarian) 2 sets of 5 reps
After these 2 sets are done, I do 8 sets of 8 seconds of Planche (frog stands)
B1- Obliques (windshield wipers- half) 2 sets of 5 reps
After these 2 sets are done, I do 8 sets of 8 seconds of L-sits (low)
B2- Trap bar deadlifts- 2 sets of 6 reps