Hello there, I'm a human who likes computers and math.
The mathematically perfect knife
A delicate and modest blade, meant to be gripped by two fingers, crafted from an interconnected symphony of equations, harmoniously dancing as one. Ponder its alluring splendor, and lose yourself in its enchanting beauty.
Choose one exercise from each progression category and one assistance exercise that helps you achieve your current goals. Once you can do 5 sets of 8-12 reps, move on to a more challenging variation.
PUSH (Monday, Thursday):
Dip progression:
- Bench dips
- Negative dips
- Full dips
- Single bar dips
- Ring dips
Push-up progression:
- Vertical push-ups
- Incline push-ups
- Knee push-ups
- Full push-ups
- Diamond push-ups
- Pseudo planche push-ups
- Uneven push-ups
- Archer push-ups
- One arm push-ups
Push assistance:
- Wall plank
- Wall handstand
- Freestanding handstand
- Parallel bar support hold
- Pike push-ups
- Elevated pike push-ups
- Triceps extensions
PULL (Toesday, Friday):
Pull-up progression:
- Jackknife pull-up
- Negative pull-ups
- Full pull-ups
- Narrow pull-ups
- One hand pull-ups
- Archer pull-ups
- One arm pull-ups
Row progression:
- Vertical rows
- Incline rows
- Horizontal rows
- Wide rows
- Archer rows
- One arm rows
Core progression:
- Hanging knee raises
- Hanging leg raises
- Toe to bars
LEGS (Wednesday, Saturday):
Squat progression:
- Assisted squats
- Full squats
- Narrow squats
- Uneven squats
- Assisted pistol squats
- Full pistol squats
Hinge progression:
- Glute ham raises
- Negative nordic curls
- Full nordic curls
Calve progression:
- Calve raises
- One leg calve raises
