Back Workout Routine with Weighted pull ups / chin ups & Bodyweight Variations. 5 great exercises routine for back (Advanced). List in video&description. http://www.facebook.com/cwtraining for more updates.
Warm up: Regular & Rotator cuff
2 warm up sets:
Pronated grip x 10
Supinated grip x 10
Pronated grip + 25 kg: 2 sets 6 reps each
Supinated grip + 35 kg: 2 sets 5 reps each
Pronated grip + 45 kg: 2 sets 3 reps each
Supinated grip + 50 kg: 2 sets 3 reps each
Side to side / Diagonal pull ups: 2 sets 4-5 reps each side
Sternum Pull ups: 2 sets 7 reps each
Cliffhanger pull ups: 2 sets 8 reps each side (4 sets total)
See also my latest Calisthenics & Bodyweight video from London on Fit Media / Inspirational Fitness channel
10 Advanced bodyweight exercises with kris aka "Fitness Clown"
http://www.youtube.com/watch?v=amCjsxWK0mo
And for a tricep workout routine, see this video:
Extreme Tricep Workout - Calisthenics Heavyweight(ed) HD
https://www.youtube.com/watch?v=L_1I5eoyLXs
Music:
Grapes - I Dunno http://ccmixter.org/files/grapes/16626
2008 - Licensed under Creative Commons Attribution (3.0)
http://creativecommons.org/licenses/by/3.0/
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https://www.facebook.com/510triphop