My gymnastics/Weight training routine.

Monday

1.Front squat 3x5

2.*glute back bridge 3x5

3.*leg curls super set with good mornings 3x8

4.calf raises 3x8

5.ab wheel 3xf

Tuesday

1.*tucked planche push-ups 3xfailure move on to next variation after solid 3x5

2.*one arm chin-up towel pull, then negative 3x5 each arm

3.hand stand presses 3xmax rom to failure

4.shoulder press 3x8

5.Db rows 3x8

6.*Straight bar dips super set with DB bench 3x8 lagging chest

Rest

Thursday

1.Deadlift 3x5

2.Power cleans 3x5

3.*glute ham raise 3x8 extra ham work for muscle imbalance

4.pistol squats 2x8

5.lunges 2x8

6.shin raises 3x8

7.leg raises 3xf

Friday

1.*Iron cross pulls with assistance machine 3xfailure lower weight after solid 3x5

2.*fl rows 3xfailure move on to next variation after solid 3x5

3.*bench super set with upright rows 3x8 extra shoulder work lagging shoulders

4.*pull-ups super set with curls 3x8

5.shrugs 3x8

i will probably get rid of the db bench later to replace it with tricep extensions, as well as GHR, or replace leg curls with weighted ghr, i may keep upright rows. when i get my muscle ups i will do them twice a week. What do you think ?

Gaben18 said:

Monday

1.Front squat 3x5

2.*glute back bridge 3x5

3.*leg curls super set with good mornings 3x8

4.calf raises 3x8

5.ab wheel 3xf

Tuesday

1.*tucked planche push-ups 3xfailure move on to next variation after solid 3x5

2.*one arm chin-up towel pull, then negative 3x5 each arm

3.hand stand presses 3xmax rom to failure

4.shoulder press 3x8

5.Db rows 3x8

6.*Straight bar dips super set with DB bench 3x8 lagging chest

Rest

Thursday

1.Deadlift 3x5

2.Power cleans 3x5

3.*glute ham raise 3x8 extra ham work for muscle imbalance

4.pistol squats 2x8

5.lunges 2x8

6.shin raises 3x8

7.leg raises 3xf

Friday

1.*Iron cross pulls with assistance machine 3xfailure lower weight after solid 3x5

2.*fl rows 3xfailure move on to next variation after solid 3x5

3.*bench super set with upright rows 3x8 extra shoulder work lagging shoulders

4.*pull-ups super set with curls 3x8

5.shrugs 3x8

i will probably get rid of the db bench later to replace it with tricep extensions, as well as GHR, or replace leg curls with weighted ghr, i may keep upright rows. when i get my muscle ups i will do them twice a week. What do you think ?

Why the repost? I already commented in the other one where you posted your routine.

Look into some calf training programming. If I remember correctly, calves generally need volume besides explosive work.

Do Power Cleans before Deadlifts.

Are the lunges weighted or BW?

Probably do the glute ham work after lunges and pistols. Lunges hit the glutes and hamstrings decently though.

I'd ditch upright rows if you like your shoulder health.

No idea why you are going to replace DB BP with tricep extensions. Just trying to get big triceps?

Daniel Burnham said:

Gaben18 said:

Monday

1.Front squat 3x5

2.*glute back bridge 3x5

3.*leg curls super set with good mornings 3x8

4.calf raises 3x8

5.ab wheel 3xf

Tuesday

1.*tucked planche push-ups 3xfailure move on to next variation after solid 3x5

2.*one arm chin-up towel pull, then negative 3x5 each arm

3.hand stand presses 3xmax rom to failure

4.shoulder press 3x8

5.Db rows 3x8

6.*Straight bar dips super set with DB bench 3x8 lagging chest

Rest

Thursday

1.Deadlift 3x5

2.Power cleans 3x5

3.*glute ham raise 3x8 extra ham work for muscle imbalance

4.pistol squats 2x8

5.lunges 2x8

6.shin raises 3x8

7.leg raises 3xf

Friday

1.*Iron cross pulls with assistance machine 3xfailure lower weight after solid 3x5

2.*fl rows 3xfailure move on to next variation after solid 3x5

3.*bench super set with upright rows 3x8 extra shoulder work lagging shoulders

4.*pull-ups super set with curls 3x8

5.shrugs 3x8

i will probably get rid of the db bench later to replace it with tricep extensions, as well as GHR, or replace leg curls with weighted ghr, i may keep upright rows. when i get my muscle ups i will do them twice a week. What do you think ?

Why the repost? I already commented in the other one where you posted your routine.

Because it's different!

3x8 seems to work fine for me what do you recommend? 3x10? 3x12 for calfes, yes the lunges are weighted, the pistols are not! I will do what you recommended with power cleans, and lunges order, what would you recommend for middle delt shoulder work? Also The tricep extensions are because ive read its good for elbow health, and works the tricep differently.

Yeah, I can understand the tricep extensions for elbow health.

Middle delt = lateral raises I guess? I don't get too much into bodybuilding focuses really.

I'd do the lunges before pistols unless your pistol form or ability is suspect.

I definitely see elements of bodybuilding here.

I am not a fan of super-setting curls with pull ups, as this really short-changes both exercises in my opinion. If you're on a time crunch then sure, why not, but if you can it is best to do pull ups first and then bicep curls.

Blair is right about the deadlifts, but you may feel good doing some lighter deads with PC weight just to warm up.

I think Monday looks fine... if you're getting the results you want from the rep range you're using, why change it right now?

For tuesday, I will recommend that you try going to 8-10 reps for each set before moving on with the variations. That pretty much goes for all upper body gymnastic stuff. You need the volume. I absolutely think it's fine to run 2-4 week alternating volume and intensity blocks if you like. I also think shoulder press is a bit redundant and unnecessary the way you have things programmed. That's just my opinion, so if you feel fine and are able to perform properly in your workouts then keep the shoulder presses if you think they help. You might want to try a few weeks without them, or doing them every other week or something.

Thursday: I think I'd swap the lunges for single leg deadlifts, but perhaps alternating them each week would be fine as well. The lunges accomplish far less unique work than single leg deadlifts, in my opinion. You may need to try each in order to evaluate the usefulness of the SL DL. Also, if you aren't sure how to use good form I'm sure someone has a link to where I explained some of this stuff. Basically keep the hips square&level and ONLY move in the hips, center line over the supporting foot, no back movement at all. You start arched and stay arched the whole time.

Friday: Again, best suggestion from me is to get to 3x 8-10 reps at minimum for each exercise before moving on to a slightly harder position. You might want to switch between shrugs and inverted rows every so often, especially if you want to start preparing for reverse muscle ups.

Thanks guys, this is what i cam up with!

Monday

1.Front squat 3x8

2.glute back bridge 3x8

3.leg curls super set with good mornings 3x10

4.calf raises 3x10

5.ab wheel 3xfailure

Tuesday

1.tucked planche push-ups 3xfailure move on to next variation after solid 3x8

2.one arm chin-up towel pull, then negative 3x8 each arm

3.hand stand presses 3xmax rom to failure

4.shoulder press 3x10

5.Db rows 3x10

7.DB bench 3x10

8.Db curls 3x10

Rest

Thursday

1.Power cleans 3x8

2.Sumo Deadlift 3x8

3.pistol squats 2x10

4.lunges 2x10

5.glute ham raise 3x10 extra ham work for muscle imbalance

6.shin raises 3x10

7.leg raises 3xfailure

Friday

1.Iron cross pulls with assistance machine 3xfailure lower weight after solid 3x8

2.fl rows 3xfailure move on to next variation after solid 3x8

3.bench 3x10

4.pull-ups3xfailure

6.Straight bar dips 3xfailure

5.lateral raises 3x10

7.shrugs 3x10