ok so i figured id make an update and go a little more into detail on whats been going on. the first workout was pretty heavy duty but i was able to get through it without dying. it consisted of:
The chest part of the routine involves doing standard push ups, military push ups, diamond push ups, wide fly push ups, dive bomber push ups, and decline push ups. You will do all of these workouts twice through out the one hour. each set you basically go all out for a minute straight as many as you can and keep note of how many you were able to do. i set myself goals instead of murdering myself which i will increase next week.
The back part involves lots of pull ups. The variety of pull ups and chin ups are wide front pull ups, reverse grip chin ups, and closed grip overhand pull ups and you do these twice. Your pull up bar gets a lot of use here. A couple of other back workouts are “lawnmowers” which is where you get into a lunge with a weight of your choice and pull it up like your trying to start a lawnmower. Back flys are where you get a weight and sit on the edge of a chair with weights behind your heels and you bring the weight up pinching your shoulder blades together at the top. Heavy Pants refers to a workout in which you have one foot forward with bent knees and you lift the weights up in a motion like you are trying to pick up your pants.
a few days later and i am STILL sore from this workout as to be expected. i had to skip the second day unfortunatly due to me not being at home the entire day but followed the next day with the Plyometrics workout(or jump training). this workout was pretty damn hard and a shock to the system to say the least. kinda hard to go into detail with it but there are a lot of resources online for different routines. two days later and my thighs and hamstrings are MURDERED. although im in pain the end results will be awesome im sure.
Next in line will be a shoulders and arms workout. ill update again soon.
The second day of the workout