warm up: soulder,wrist, elbow, back, chest, hips, legs for about 35-40 minutes
30 minutes: chest strength training (only on monday)
5x7-9 reps ring push up (with 50 kg on the back)
10x10 dumbell flyes on the floor with the rings (full body weigth)
2x7-9 dips on rings
20-25 minutes workout of the day
30 minutes: rings
3-4 basic rings strength routine 1 (with FL, BL in a straddle position)
3x6 bulg dips
3x6 iron cross pulls (with a help from a homemade pulling system that makes me lighter than 20 kg, i deacrease the weight from 0,5 kf every week)
30 minutes: mushroom circle
multiple circle routine, with basic circles and simple spindles, every routine has a duration of 20-30 sec.
10 minutes: hold PL,BL, FL for 15-20 sec for 2-3 sets
15 minutes: core workout
3x6 body levers
3x5 negative crannks
2x5 hll
finish....i can eat and sleep
the volume is quite big, i suplement my alimentation with BCAA and creatin...in this way i can train 5 days a week...
maybe the next training's day i post my workout
with these training i see a great increment of my strength....i'm not a god or superman i've just found the training that works for me!!!!