UPPER A:

PullUp - 3x9

Wall HSPU - 3x9

Rest 1:30 + 1:30

FL Raises - 3x9

Incline OAP - 3x8

Rest 1:30 + 1:30

Lateral Raises - 3x8

Dips - 3x10

Rest 1:30 + 1:30

UPPER B:

Handstand Training - 5min

Close-grip ChinUp - 3x9

Archer PushUp - 3x9

Rest 1:30 + 1:30

Towel Hang - 3x20s

Diamond PushUp - 3x12

Rest 1:30 + 1:30

Tricep Extension - 3x12

UPPER C:

FL Raises - 3x10

Incline OAP - 3x8

Rest 1:30 + 1:30

PullUp - 3x8

Wall HSPU - 3x7

Rest 1:30 + 1:30

Rows - 3x9

Face Pulls - 3x12

Rest 1:30 + 1:30

LEGS:

Half Nordic curls - 3x11

OL Hamstring hold - 3x25s

Rest: 2 min

Bulgarian Split Squat - 3x17

Single-Leg Calf Raises - 3x25

Rest: 2 min

ABS:

L-sit compression - 1x30s

Hollow Body hold - 2 x 25s

Ab-wheel - 2x10

Side plank - 2x60s

The order is Upper A - Legs - Upper B - Abs - Upper C - Legs - Rest

All the exercises in the workouts except for abs are done in pairs.

This should be a hyperthrophy routine...…