We covered CHEST in part 1 here's a link if you missed it.

https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/le...

LEGS

https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...
The Corona Virus didn't scare me one bit.. wasn't even slightly concerned about it..THEN..it started getting gyms shut down..that's just crossing the line..

THE ROUTINE Every week you're going to try to increase reps..It's important to write everything you do down. You're going to compete with yourself every week. For instance if you could do 15 wide-grip pull-ups to failure on your best freshest set..know that you need to get 16 next week.. Always try to beat your best freshest set but don't go down on your other lifts. At least keep the same amount of reps on all other lifts.

The first part of this warms your muscles up, fires up your core, and gets the blood flowing into your muscles sort of priming your muscles for the pump. It will allow you to get a better pump in which I find essential for all bodyweight exercises because it's harder to get a REALLY good pump without machines/weights. Do THIS and I think you'll find yourself with a very good machine/free weight type pump by the end of the routine.

1) Y-Superman, T-Superman, W-Superman, Superman Pull-ups.

This is all in one set..a sort of superset circuit. It will fucking BURN and you're going to do this for 3 sets. No rest between exercises..this IS the exercise..all exercises rolled up into ONE. reps are going to be individual based. I'm going to use 12 reps per movement as an example. You want a fluid movement ..not too slow..not too fast..a moderate pace so that you are able to control, contract, and squeeze. MIND/MUSCLE connection..is as important as the routine itself when it comes to bodyweight exercises. You must KNOW what muscles you're working and feel them as they work. Close your eyes and visualize what's happening as you move, squeeze, and contract the muscles.

THIS FIRST EXERCISE IS GOING TO TARGET THE ENTIRE BACK IN WHICH YOUR LOWER BACK IS REALLY GOING TO COME INTO PLAY FOR STRENGTHENING.

1)Lie with your chest down on the floor, reaching your arms out in front of you to form a 'Y' shape.

Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Perform 12 reps simultaneously lifting your arms in the 'Y'position (Imagine like a "field goal") as you squeeze your glutes. 12 reps..no rest straight into the 'W' position.

Put your palms on the ground on either side of your chest in line with your head.
Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back so that your arms form what looks like a 'W' shape when you lift them. 12 reps..no rest..on to the T- Superman..
Extend your arms out on the ground on either side of your chest to form a 'T' shape.
Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back to lift your arms as well. If you're having trouble visualizing this imagine your arms straight out like a T and your attempting to touch the tops of your hands together behind your back. 12 reps..ONE MORE EXERCISE..no rest straight into the Superman Pull-ups..of course you're not doing a pull up at all..it just me mimics the movement..
Put your palms on the ground on either side of your chest in line with your head.
Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Your arms should form a 'W' shape.. just like you did in the 'W' Superman..
Mimic a pullup motion by extending your arms straight out, then squeezing your back to pull them back to your chest. Extend your arms out again to count 1 rep..do this for 12 reps...DONE! if it wasn't challenging.. increase your reps..if it was too challenging.. decrease your reps..but do not change the "No Rest' part. It's vital..so take a 60 second rest. On to the next set..THREE sets total..Rest 60 seconds. On to the next exercise..

SO, THIS NEXT GROUP OF EXERCISES IS ALL ABOUT PULL-UPS. THE VARIATIONS OF HAND GRIPS WILL MAKE A BIG DIFFERENCE IN WHAT MUSCLES IN YOUR BACK ARE WORKING. YOU NEED THE CHAIR OR YOUR WORKOUT PARTNER.

2)Wide-Grip pull-ups superset with assisted wide-grip pull-ups.

Ok so wide-grip makes for wide lats..so lats are our Target here. Have your workout partner stand behind you. When it's time to assist have him/her cuff your feet as you cross them behind you. If you don't have a workout partner. Pull the chair up so that it doesn't interfere with your regular pull-ups. But place it where you can put the tips of your feet on it when it's time to assist. You can use your feet to lift and take weight off of your body. Wide-grip pull-ups to failure. When you fail out immediately begin the assist. If you're using a chair one that is fairly high off the ground is better..or stack two chairs..or use something else. Having a workout partner is beneficial but not necessary..in fact if they aren't good spotters or really know what they are doing..they could in fact hinder your workout by using too much assistance or making you struggle too much. I personally like using two chairs stacked together. I know my body and it's very, very, important that when you're doing these pull-ups the movement is constant, smooth, and fluid. In order for that to happen you can't hit a snag... We're going to do this for 4 sets. Timed 60 second rest between each set. Then 2 minutes between each exercise.

NEXT EXERCISE IS GOING TO MAINLY TARGET OUR UPPER RHOMBOIDS AND TRAPS WITH FOREARMS AND OUTER BICEP HEAD SECONDARILY BEING WORKED.CHANGING OUR GRIP IS THE KEY COMPONENT HERE.

3)Pronated(overhand) grip pull-ups

placing your hands about shoulder width..but just a TAD closer together.. you'll feel it when you get it right. Your traps and upper back will feel the effect. Nice and fluid movement and when you come to the top squeeze all that blood into your upper back muscles. I want you to do 3 sets to failure. Rest 60 seconds between each set. Then you're going to do 3 short resting assisted sets. Workout partner behind you or chair. Rep out..high reps. 15-20... 30 seconds..do it again..30 seconds..do it again..THREE SETS like that. Rest 2 minutes then move to the next exercise..

4)Supinated(underhand) grip chin ups with forced reps.

THIS WILL STILL BE GREAT FOR YOUR BACK BUT THIS EXERCISE HITS THE MID BICEP HEAD (the peak) REALLY WELL AND ULTIMATELY HITS THE ENTIRE BICEP.

So what you're doing here is 3 sets of chin ups to failure with 3 forced reps after each set..so, you do 8 chin ups (however many you can do)..can't get anymore..you put your feet behind you in the chair or your workout partner comes up and you force yourself to get 3 more reps. The important thing here and the difference between a regular assisted rep and a forced rep is you want to allow for JUST...ENOUGH... assistance so that you're struggling to get all 3 reps up..BUT YOU GET THEM...

5) Inverted rows. Ok get creative. At a park use the monkey bars.. utilize that chair for your feet if you can but your going to have to find a straight bar so that you can lie on your back with your feet on the chair..or elevated on SOMETHING. If need be it's not ENTIRELY necessary..but it DOES make a difference and I find it's easier for me to isolate your mid rhomboids, lats and trap come into play as well.

So get into position and finish this back workout with 5 sets of inverted rows. Go high reps on 4 sets ..go to where you might have two reps left and stop.. you're pacing yourself because on the 5th set you're going to absolute failure and that number is the one on that exercise you are going to try and beat every week.

Now as far as biceps you are getting a very good bicep workout secondarily with all these exercises and primarily in the chin up exercise. If you want to do some more bicep work just get creative and find something to curl for however many sets you need at the end of this workout. I think you'll find your biceps got pretty tore down in just this workout alone..if not..curl some five gallon water buckets..put an old broom handle through some cylinder blocks and rep it out. With gyms being closed these exercises are definitely going to help and I honestly believe that the change in your routine from the weights and machines are going to shock the body into a different state of growth. You're going to experience a different kind of strength..strength of a functional kind..your body will take on a different kind of look. And you will definitely be burning more calories. I'm going to take this time and utilize these routines to really lean out..build up incredible endurance. And honestly these type of workouts really, really make you feel great in the long run. Take this time to allow your joints to heal from all the heavy lifting..let your entire body heal and when the time comes and the gyms open back up..it will be time to bulk and go HEAVY again. THEN imagine how your body will respond to THAT..Part 3 coming soon.

Link to Leg workout
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...