# My Modified Routine

## My Modified RR

Pull-Up · Shrimp Squat (Advanced) · Pull-Up · Shrimp Squat (Advanced) · Pull-Up · Shrimp Squat (Advanced) · Dip (Parallel Bar) · Nordic Hamstring Curl · Dip (Parallel Bar) · Nordic Hamstring Curl · Dip (Parallel Bar) · Nordic Hamstring Curl · Row (Tuck Front Lever) · Planche Push-Up (Pseudo) · Row (Tuck Front Lever) · Planche Push-Up (Pseudo) · Row (Tuck Front Lever) · Planche Push-Up (Pseudo) · Leg Raise (Hanging, Straight) · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Reverse Hyperextension · Leg Raise (Hanging, Straight) · Reverse Hyperextension

### Warm Up


### Pair 1

- 1 × 5-8 Pull-Up
- 1 × 5-8 Shrimp Squat (Advanced)
- 1 × 5-8 Pull-Up
- 1 × 5-8 Shrimp Squat (Advanced)
- 1 × 5-8 Pull-Up
- 1 × 5-8 Shrimp Squat (Advanced)

### Pair 2

- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Dip (Parallel Bar)
- 1 × 5-8 Nordic Hamstring Curl - Resistance Band

### Pair 3

- 1 × 5-8 Row (Tuck Front Lever) - Rings
- 1 × 5-8 Planche Push-Up (Pseudo)
- 1 × 5-8 Row (Tuck Front Lever) - Rings
- 1 × 5-8 Planche Push-Up (Pseudo)
- 1 × 5-8 Row (Tuck Front Lever) - Rings
- 1 × 5-8 Planche Push-Up (Pseudo)

### Core

- 1 × 8-12 Leg Raise (Hanging, Straight)
- 1 × 8-12 Reverse Hyperextension - Bench
- 1 × 8-12 Leg Raise (Hanging, Straight)
- 1 × 8-12 Reverse Hyperextension - Bench
- 1 × 8-12 Leg Raise (Hanging, Straight)
- 1 × 8-12 Reverse Hyperextension - Bench


## Concentrating on Diff muscles

Pike Push-Up (Elevated) · Rear Delt Contraction · Pike Push-Up (Elevated) · Rear Delt Contraction · Pike Push-Up (Elevated) · Rear Delt Contraction · Lower Partial Band Side Lateral · Tricep Extension With Band Change Grips · Upper Partial Band Side Lateral · Tricep Extension With Band Change Grips · Full Band Side Lateral Raise · Tricep Extension With Band Change Grips · Deadlift (Single-Leg Romanian) · Feet Together Thrust · Deadlift (Single-Leg Romanian) · Feet Together Thrust · Deadlift (Single-Leg Romanian) · Feet Together Thrust · Chinup · Incline Wide Pushup · Incline Close Hindu Pushup · Incline Wide Pushup · Incline Close Hindu Pushup · Incline Wide Pushup · Incline Close Hindu Pushup · 45 Degree Foot 1 Leg Hip Thrust · Single Leg Calf Raise · 45 Degree Foot 1 Leg Hip Thrust · Single Leg Calf Raise · 45 Degree Foot 1 Leg Hip Thrust · Single Leg Calf Raise

### Shoulders

- 1 × 8-15 Pike Push-Up (Elevated)
- 1 × 15-25 Rear Delt Contraction
- 1 × 8-15 Pike Push-Up (Elevated)
- 1 × 15-25 Rear Delt Contraction
- 1 × 8-15 Pike Push-Up (Elevated)
- 1 × 15-25 Rear Delt Contraction
- 1 × 15-20 Lower Partial Band Side Lateral
- 1 × 15-20 Tricep Extension With Band Change Grips
- 1 × 15-20 Upper Partial Band Side Lateral
- 1 × 15-20 Tricep Extension With Band Change Grips
- 1 × 15-20 Full Band Side Lateral Raise
- 1 × 15-20 Tricep Extension With Band Change Grips

### Glute 1

- 1 × 15-20 Deadlift (Single-Leg Romanian)
- 1 × 15-20 Feet Together Thrust
- 1 × 15-20 Deadlift (Single-Leg Romanian)
- 1 × 15-20 Feet Together Thrust
- 1 × 15-20 Deadlift (Single-Leg Romanian)
- 1 × 15-20 Feet Together Thrust

### Bicep 1

- 3 × 8-15 Chinup

### Tricep + upper chest

- 1 × 12-20 Incline Wide Pushup
- 1 × 12-20 Incline Close Hindu Pushup
- 1 × 12-20 Incline Wide Pushup
- 1 × 12-20 Incline Close Hindu Pushup
- 1 × 12-20 Incline Wide Pushup
- 1 × 12-20 Incline Close Hindu Pushup

### Glute with Calves

- 1 × 15-20 45 Degree Foot 1 Leg Hip Thrust
- 1 × 20-30 Single Leg Calf Raise
- 1 × 15-20 45 Degree Foot 1 Leg Hip Thrust
- 1 × 20-30 Single Leg Calf Raise
- 1 × 15-20 45 Degree Foot 1 Leg Hip Thrust
- 1 × 20-30 Single Leg Calf Raise