Back Workout:
Pullups 4 sets
Wide Pullups 3 sets
Chinups 3 sets
Inverted rows 4 sets
If u wanna see my form I made a video on it: youtube.com/shorts/CO8_Sm6gDJA
Leg Workout:
Pistol Squats 4 sets
Alternating Lunges (plyo) 4 sets
Nordic Hamstring Curls 5 sets
Also did a vid showing my form for this if you wanna see it: youtube.com/shorts/4LoLRWR3frA
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09-11-2022, 05:20 PM #1
Pls rate my back & leg workouts (calisthenics)
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09-15-2022, 12:41 AM #2
Hey, not sure how frequent you're hitting legs per week, but I believe 5 sets of hamstrings and 8 sets of quads might not be just enough.
Why don't you incorporate weighted squats? this can really drive leg growth and strength.
Overall, the volume for back seems good as well, calisthenics is what grew my back seriously.
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