Hey guys!
I am about to finish up the kilroy7 workout and have designed a new one. I would really appreciate any advice you guys might have for me. Thanks!
My rest days will be between workout 2 and 3 and between workout 4 and 1.
workout 1
frogstand 12 sec x 5 sets
HSPU 5 x 5 sets
back lever 12 sec x 5 sets
frontlever pulls 8 x 5 sets
wide pullups 6 x 5 sets
front lever 12 sec x 5 sets
weighted SLS 5 x 5 sets
L-sit 12 sec x 5 sets
HLL Weighted 10 x 5 sets
workout 2
Frogstand 12 sec x 5 sets
Weighted dips 6 x 5 sets
low p-bar swings 12 x 5 sets
back lever 12 sec x 5 sets
german hangs 6 x 5 sets
back lever curls 6 x 5 sets
front lever 12 sec x 5 sets
behind neck pullups 6 x 5 sets
straight arm pulls 6 x 5 sets
L-sit 12 sec x 5 sets
p-bar leg lifts 10 x 5 sets
REST DAY
workout 3
frogstand 12 sec x 5 sets
HS wall walks 40 x 5 sets
parallete HSPU Negatives 6 x 5 sets
Back lever 12 sec x 5 sets
cross pulls 6 x 5 sets
XR L-pullups 6 x 5 sets
Front lever 12 sec x 5 sets
Squats 5 x 5 sets
L-sit 12 sec x 5 sets
HLL weighted 10 x 5 sets
workout 4
Frogstand 12 sec x 4 sets
deep dips 6 x 4 sets
back lever 12 sec x 4 sets
Rope pullups 6 x 4 sets
front lever 12 sec x 4 sets
weighted SLS 5 x 4 sets
L-sit 12 sec x 4 sets
leg lifts 10 x 4 sets
REST DAY
There it is. Is it enough... is it too much? My main goals are to increase size (hypertrophy) and functional strength. My current stats are 145lbs, 5'5'', <7% body fat, 11 1/4 inch arms. I'd really like to build up my arms and shoulders.