THE ADVANCED B-BARS PROGRAM (3-DAY) 6 weeks (Simonster)

Chin-ups: 15+ reps, Tuck planche push-ups: 3+ reps, Tuck planche: 20 secs, Tuck lever: 20 secs

Workout One (60 min)	Workout Two (60 min)	Workout Three (60 min)
Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 wrist push-ups(palms and back of palms), 10 push-ups, 10 rows
1A. Planche push-ups 4x3-5 1B. Lever negatives 4x3 (60-90 sec rest)	1A. Planche push-ups 4x3-5 1B. Lever raises 4x5-6	1A. Planche push-ups 4x3-5 1B. Lever raises 4x5-6
2A. Wall HSPU or pike push-ups 4x6-7 2B. Lever holds 4x15-17secs (60-90 sec rest)	2A. Wall HSPU or pike push-ups 3x6 2B. Assisted OAC 3x5-6ea	2A. Planche hold 4x15-17secs 2B. Lever holds 4x15-17secs
3A. L-sit chin-ups 3xMax 3B. Floating pseudo planche push-ups 3x6-8 (60-90 sec rest)	3A. Floating pseudo planche push-ups 3x6-8 3B. Lever hold 3x15-17sec	3A. Weighted dips 3x12 3B. L-sit chin-ups 3xMax
Cool-down: A. Overhead stretch (о спинку стула, стену, или лёжа на кирпичике) 1min B. Shoulder extension stretch 1min C. Straddle stretch 1min D. Thoracic rotation 1min

Индивидуальный подход всегда эффективнее.