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Fit Calisthenics – Routine of the Day 

Advanced shoulder routine that is not only meant to increase muscle size but also test your endurance. If necessary, use a Rubberbanditz resistance band to assist some of your movements or you are in between levels.

  • 30 sec handstand hold (against the wall)
  • 25 dips
  • 50 shoulder taps (25 each side)
  • 10 archer push-ups (5 each side)
  • 10 nuca pull-ups (bar behind the head) 
  • 20 straight bar dips

Take a 90-second rest after the whole set before starting again.

*For beginner and intermediate, modify exercises that you are capable of doing. Use variations of the exercises if you know them and if not, stay away from them! Until you’ve researched them, asked me or practiced with someone with the knowledge then carefully give it a shot! 

*This is an advanced meant to be done by people who are comfortable with some of the advanced moves like handstands and muscle ups. If you want to take it to the next level use extra weight! Savage season starts NOW!


Author Carlito

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