A) Pull-ups, dips, pistols, handstand work, bent lat raises, ab roller, bird dog.You might need to vary the rep ranges or volume. In your case, that means the big muscle builders, which in my opinion means pull-ups and dips. There's no reason not to do your primary exercises in every workout. Personally I don't see the need for a split. Don't just prescribe a desired but arbitrary number of sets and reps for a high-skill exercise that requires soft-tissue prep. The shoulders need to be worked carefully and gradually into the full-ROM handstand push-up by doing handstand holds, negatives, pike push-ups, and runs first. Your exercise selection looks fine, except that you're jumping right into handstand push-ups instead of using a progression ( one, two, three). Base your rep scheme on what you can do, not the workout you'd like to be able to complete. So is planning on six days of intense work and running on your "rest" day. The exercise selection looks fine, but planning nine sets of 10 pull-ups in one workout-when you're not yet even at that rep range-is unproductive wishful thinking. If I want to maintain or improve my general physique, without degrading my shoulder health or posture, how could I improve this workout plan based on my given limitations? Progress to free-standing handstands and free-standing push-ups.Hypertrophy for abs/oblique/serratus to improve 6-pack (yes, it's mostly diet but I have that under control).Maintain or improve muscle mass (especially in the arms and lats).I'd like a little more variety on back day just to keep everything balanced. I don't have any posterior chain work for hamstrings/glute/lower back. I've never done a handstand in my adult life. I don't come close to some of the rep ranges listed (except for dips).
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