3 X 12 pull ups followed by 3 X 10 chin ups (1 minute 30 recovery)
6 X 3 dragon flags (1 minute 30 recovery)
4 X 10 pistol squats (both legs) (1 minute 30 recovery)
The pull up, chin up routine (#PCP) is good for a bicep pump. When properly working out in the gym, I usually start my full arm day with this routine.
I’m now up to doing 18 dragon flags per session. When I move up to 20 reps, I will switch to 5 X 4 per set.
4 X 12 pull ups (1 minute 20 recovery)
4 X 8 pistol squats (both left and right legs) (2 minute recovery)
4 X (5 basket hangs, straight into 5 hanging leg raises) (2 minute recovery)
4 X 20 raised leg bench tricep dips (1 minute 30 recovery)
I really rate pistol squats. When you don’t have access to a gym or a barbell, they’re my next best alternative. I’ve had surprisingly bad DOMS after sets of these. If you struggle with balance like I do, gently hold onto something for support, but watch your form! https://www.bodybuilding.com/exercises/main/popup/name/pistol-squat
I’ve just started working on basket hangs and they’re tough! Ross Edgely rates them as a hard-hitting ab exercise. At the moment, I’m finding the form difficult to master, so I add in leg raises on top to make sure my abs are still getting fully worked.
Without access to a gym, triceps can be hard to work. Bench dips are the answer. Rather than countless reps, I raised my legs by sitting my feet on a second bench, forcing me to go lower into the dip.