Calisthenics Workout Routines - FULL BODY GUIDE (incl. Warm up/Alternatives/Progression)

Calisthenics intermediate Workout Routines with Exercises for FULL Body. Complete Workouts incl. Warm Up & Progression
Methods. Intermediate Level generally but also some Basics & Advanced.
See also the previous Video: BEGINNER CALISTHENICS Training: Complete FULL BODY Workout Guide - Exercises & Routines
• Calisthenics Full Body...
Music used: Dance of the Pixies by Jens Kiilstofte
machinimasound.com/music/danc...
Licensed under Creative Commons Attribution 4.0 International
(creativecommons.org/licenses/b...)
See categorized workouts and workouts for all muscle groups on the channel.
Thank you for the support, sharing and subscribing. Visit the homepage for more updates.
Kris Karlsson
/ cwtraining

[@AA-cm4nm]

00:05 - 01:24 Warm Up 01:25 - 03:14 Back/Biceps 03:15 - 04:23 Shoulders 04:25 - 05:55 Legs/Glutes 05:56 - 07:02 Chest/Triceps 07:03 - 08:08 Abs/Core 08:09 - 09:26 Progression Methods/Variation 09:27 - 10:15 Workout Examples, Structures & Tips. "How often Can I Exercise?"

[@yash4ful]

thanks

[@pablohu6935]

How many times at the weeks should be do it those exercises?

[@YeNZeC]

@@pablohu6935 Do 3 Times a week. Monday, wed and friday. Two days off Saturday and sunday.

[@BocusVeLucy]

@@pablohu6935 It depends on you, if you are feeling good, you can increase the intensity or change the exercise with harder level.

[@jakeb3114]

Pablo Hu At least 2 to 3 times per week if you want to progress fast.

[@knotwilg3596]

No showing off, philosophizing, marketing or anything of the kind. Pure information, brought in the best possible way.

[@PuneetChhikara]

Without saying a word in the video, this guy managed to motivate 5 million people. Respect.

[@YosufA99]

Amotha mill

[@polskonowa]

6.2 mil lol

[@aurourus6894]

6,658,159 and counting

[@bodygamechallenge5436]

ALREADY 7 mil....8 on the way ;)

[@user-qc6xc1oc4g]

They are 8 milion now

[@nabilossbabil5678]

Other videos lot's of talking for nothing... Here no talk, just training, perfect form, just for the love of sport, pure athlete, thanks brother.

[@syrazzaman165]

You have given away a whole bodyweight training program without taking a single penny. Salute to you sir.

[@johannes01]

yess he all have to thank him for this masterpiece!

[@srikanthsubramaniyam9942]

True

[@gugo9227]

Workout examples & Structures Warm up 00:05 - 01:24 • Few minutes of light jogging • Dynamic warm up/preparation (Couple of rounds with around 10 reps each exercise) Intermediate level: 1-3 minutes rest between exercises: Back/Biceps 01:25 - 03:14 • Pull Ups: 2-3 sets, 10-15 reps • Chin Ups/Grips variation: 2-3 sets, 10-15 reps • Back Extensions (or Reverse hyperextensions): 3-5 sets, 10-15 reps Shoulders 03:15 - 04:23 • Pike/Shoulder Push Ups: 4-5 sets, 8-15 reps • Inv. Row (elbows high) & / or Rv. Crucifix/ Cross: 4-5 sets, 8-12 reps Chest/Triceps 05:56 - 07:02 • Dips: 3-5 sets, 10-20 reps • Staggered Push Ups: 3-5 sets, 8-14 reps each side • Decline Push Ups: 5 sets, 10-15 reps Legs/glutes 04:25 - 05:55 • Jumping squads: 2-3 sets, 8-12 reps • Bulg. Slip squats or Assisted One Leg Variation: 2-3 sets, 6-10 reps (with optional alternation between workouts) • Hip Thrust: 3-5 sets, 8-12 reps • Calf Raises on Platform (one or two legs): 5 sets, 10-15 reps Abs/Core 07:03 - 08:08 • Hanging Knee Raises or Seated Jack Knife: 3sets, 8-12 reps • Alternating/Crossing Toe Touches: 3 sets, 6-8 reps each side • Reverse Crunches: 3 sets, 8-12 reps • Plank Variations: knee to elbow & side planks, 3-5 sets, 6-10 reps More challenging routines (around 30s - 2minutes rest) Back/biceps 01:25 - 03:14 • Pull Ups: 3-5 sets, 10-20 reps • Chin Ups: 3-5 sets, 10-20reps • Back Extensions (or Reverse hyperextensions): 3-5 sets 10-15 reps (optional) Hanging Curls / Head Bangers: 2-3 sets 8-12 reps Shoulders: • HSPU: 5 sets 8-15 reps • Reverse Crucifix Push Ups / Assisted Victorian cross: 3-5 sets, 8-12 reps • Inverted Row (elbows high/out): 2-3 sets, 8-12 reps Chest/triceps: • Ply Push Ups: 2-3 sets, 10-12 reps • Straight bar or Standard dips: 2-3 sets, 10-20 reps • Slide to Side Push Ups: 3-5 sets, 8-14 reps • Decline Push Ups: 5 sets, 10-15 reps (Optional) Triceps Extensions 3-5 sets, 8-12 reps Legs/Glutes 04:25 - 05:55 • Jumping Squats (Plyo): 2-3 sets, 8-12 reps • Pistol Squads: 2-3 Sets, 6-10 reps • Hip Thrust (One-Leg): 2-3 sets, 8-12 reps • Calf Raises (One-Leg): 4-5 sets, 10-15 reps • (Bulg. Split Squad additionally or as alternation between workouts) Abs/Core 07:03 - 08:08 • Hanging Leg Raises: 3-5 sets, 6-10 reps • Alternating/Crossing Toe Touches: 2-3 sets, 6-10 reps each side • Reverse Crunches: 2-3 sets, 8-12 Reps • Plank Variation: knee to elbow, 3-5 sets, 6-8 reps each side • Side planks: 3-5 sets, 8-12 reps each side “How often can I exercise?” / workout Structures 09:27 - 10:15 Its depending on level/experience/intensity of workouts/total exercise & volume (total, sets and reps). A balance between performance/recovery. And personal preference of exercising: When, what & how often you want to exercise? - Full body workouts (full body worked with a few exercises for each part - every workout). Approx. Every 2nd or 3rd day (Gap/recovery between as the same moves/muscles will be worked each time). Also depending on the parameters mentioned above. Find a balance that works. - Split - muscle Group/Push & Pull, etc. Try find somewhere around 2-3 times a week per group/moves then work from there eventually change/adjust. Example of splits: - Lower body & upper body alternated between days (Lower-upper-lower-rest-upper-lower-upper) or (lower-rest-upper-rest-lower-rest-upper) etc. 6 or 4 workouts a week & 1 or 3 days rest = each muscle group worked 3 times or twice. - Push/Pull (upper body) / legs & glutes split. (Push = chest/shoulders/triceps primary pull = back/biceps primary) Performed 2x a week (3+3 workouts a day’s = each muscle group trained 2x). Legs/glutes can of course also be combined with the other days. Abs/core: incorporated/combined in a few workouts per week.

[@Corpear]

Bro thanks alot! but got a question, how do you make this in a routine? what would it look like if it were push/pull/legs or Upper/Lower Thanks!

[@DoYouFearTheDarkSide]

Can you give an example of the push/pull split? i train pull on monday, rest a day en then push, rest a day and then legs

[@sgtsalazar9757]

Ur a Legend for this

[@mohammedafaan8890]

holy sh*t dude! you're f*cking legend! thanks!

[@Edward-ho2bm]

@@Corpear just do the exercises for each muscle group.So ex when u do push routine and want to hit shouders then do the exercises showed in the video

[@thomasharrison6367]

Out of ALL the training videos out there this is still the Boss... to any newbies to this video or channel, don’t waste your time looking elsewhere, this is all you need...

[@johannes01]

this video is an absolute legend :)

[@rmattes]

Thanks for this inspiring Video. I'm following the routine for 3 months in a row. Im already seeing progression in my shape . Thanks, you are a swedish hero!

[@rmattes]

I´m still following the routine. I have gained 8 kg in muscles ;-)

[@shashankchandra4333]

​@@rmattes❤

[@arnoldarnold2653]

Can there be anything better than to workout in such a wonderful country place like this all alone.. just you nature and calisthenics.. thats heaven right there

[@zimecka72]

Which country is it? Russia?

[@StreetWorkout]

GREAT!!!! I think I'm not the only one, who likes to watch the backgrounds as much as exercises in your videos!

[@diegorubio09]

+WorkOutRussia what place is it ? ... it looks pretty beautiful

[@Dead76Meat]

+Ian Zima Looks like Stockholm, Sweden to me. Söder to be specific ;-)

[@diegorubio09]

i wish i could workout in the jungle like that haha

[@stephenhsu5371]

Five years ago, I started working out by watching this video. It really helped me a lot .

[@johannes01]

are you still working out one year later?

[@andrealepore7962]

I always come back to this one! No BS like most other channels. The basics of calisthenics is made of simple movements and concepts, this is how it should be ! Good job

[@crapov]

After watching hundreds of calisthenics videos with shirtless guys talking on and on while giving away as little info as possible I finally found the video that I needed. Thanks a lot mate :)

[@luked.4131]

Same. Exactly.

[@purnadas6840]

Exactly..........

[@gokupump]

Other calisthenics KZbin channel love to show trick but You show the basics which is the foundation. Salute to you💪🏾

[@imhandyarry9006]

No Bullshit, no talking. Good music, inspires millions.

[@ioan9040]

Always coming back to this video and to this channel when I can't be able to go to the gym for some reason, this is old school content that we all love, not talking half of the video, this took effort and it shows, not only it shows but it helps people. Thank you for the good content and for inspiring people.

[@johannes01]

nice! are you liking weightlifting or calisthenics more?

[@Sacciuiguai]

I mean...super good video, you performed any kind of exercises, from upper to lower body, explained tips / volume / rest and also shown us how to use a proper technique just looking at you doing workout. Congratulations Kris, you are great!

[@AzadC]

Sweeden is a beautiful place. The nature.

[@mfglinux]

Best video of calisthenics I've seen

[@gammond82]

Best routines I've ever come across. No show boating. No fluff. Just information. Saved, liked, subbed, commented, shared. Great video!

[@CalisthenicsWeightTraining]

GRACIAS por ver! ¿ESPAÑOL? haga clic en el icono de SUBTÍTULOS :)

[@jhonalexc.3126]

Calisthenics & Weight Training gracias amigo que buen video!!! A entrenar se dijo!!

[@NovoYhvh]

Muchas gracias Chris! aquí un gran seguidor tuyo.

[@nicolasorellana3518]

Genial!

[@GranSinderesis]

¡Fabuloso!

[@gonzalodiezpovina4099]

Cuántos serían el rango de repeticiónes y de series

[@CalisthenicsWeightTraining]

For more BASICS & BEGINNER Level see also this complete Video: kzbin.info/www/bejne/qammlnqji7yBrZI

[@itty9hun]

+Calisthenics & Weight Training hey, how are you doing kris? hope everything's good, we miss ya, keep it up!!

[@paoloa.7741]

+Calisthenics & Weight Training Hello I Looked to your video and since I can not go to the gym I would like to ask you a few of Exercises Program to run to begin with and then continue coming !! Sorry to bother you

[@MrXdris]

can u do a new tricep workout home only pushups?

[@user-oh8vq9vx8y]

+Edris Designs best home tricep workout tricep extensions and diamond push ups do supersets with 30 secons rest after each exercise

[@werowtadhay4225]

Calisthenics & Weight Training yes sare am one of u studanty am here to mprove that u are the master

[@CalisthenicsWeightTraining]

Hey! Thanks for watching Calisthenics Workout Routines! Español? Français? Português? Deutsch? Pусский? हिन्दी ?... Set your SUBTITLES from the Settings-icon :)

[@quandovoceforleroscomentar5503]

Damn , you're finally back.I've thought you have stopped with the channel , well...i'm glad i was wrong !

[@sampathmanoharakariyawasam4201]

Thank you Verrymunch

[@MrCharlietoma]

Calisthenics & Weight Training How many sets you do? And for each muscle group are you just doing 1-2 exsercise and change it next time or you do multiply sets of all this?

[@TheAruc]

Субтитры на русском немного не точные, но все равно спасибо :)

[@ashish-rk7do]

हिंदी | Love from India, brother.

[@Arcaryon]

Since Covid, I incorporated a lot more pf these exercises in my regular workout and I can highly recommend this channel. If you just stumbled on here as I did, stay. It's well worth your time.

[@jamieweatherley8481]

Hands down best tutourial I have watched so far. No nonsense and easy to follow videos with the whole routine.. you are a blessing. Thanks brother

[@malcolmhales8181]

One of the best true body weight training sessions ive seen. good work. i will be doing something along these lines myself. im just getting back into some training after a 10 year lay off, im now 57 and this looks great.

[@docsschedule9538]

One of the first and most diverse calisthenics videos I have seen. Humbly puts out great information.

[@shouryatiwari9943]

This is pure gold. Mad respect for this man. Keep making similar content.

[@CalisthenicsWeightTraining]

"I CAN'T DO A PULL UP": See this Tutorial and Progression Exercises: kzbin.info/www/bejne/eZXXo5mOgJyVmck

[@SameerAhmed-oq1se]

Excellent work on this vid and the one the link leads to

[@mbayediaw3248]

Nice

[@workoutforever77]

Awesome video! keep up the good work!

[@circe1657]

I like your methodology. Also, I find refreshing that you do not talk. Many instructional videos are talking based and sometimes it seems that instructors really like "listening" to themselves. Visual aspect of your vid is effective and it leaves room to one's own thoughts. One of the best calisthenics instructional videos by far. Thank you.

[@shiningdevil2783]

Ich suche aufgrund meines körperlich anstrengenden Berufes nach Alternativen zum reinen Kraftsport. Die Pläne sind nicht nur werbefrei und ansprechend, sondern auch eine super Motivation. Immer wieder sehenswert - Danke dafür!

[@user-qw6xn2if1f]

straight forward, no adds, no BS, simple, yet Perfect!

[@CalisthenicsWeightTraining]

THANKS for watching! I'm happy that so many like the Video. BEFORE asking about SETS, REPS, Training SPLITS, "How many times a week can I Exercise?" etc. - PLEASE at least watch the FULL Video :) More Workouts on the Channel - Thanks again! 00:05 - 01:24 Warm Up 01:25 - 03:14 Back/Biceps 03:15 - 04:23 Shoulders 04:25 - 05:55 Legs/Glutes 05:56 - 07:02 Chest/Triceps 07:03 - 08:08 Abs/Core 08:09 - 09:26 Progression Methods/Variation 09:27 - 10:15 Workout Examples, Structures & Tips. "How often Can I Exercise?"

[@dicksonhuang6495]

+Calisthenics & Weight Training we miss you:(

[@UninterestingProgram]

Are you doing it everyday? I mean all muscles groups?

[@davidangat5370]

Can I workout everyday? For example: Day 1: back & biceps Day 2: chest, triceps & abs Day 3: shoulders & legs Day 4 will be going back to day 1. Is this kind of routine good for bodyweight workout? Thanks.

[@adnanamin223]

What about forearms, how to do that with bars?

[@youssefuchn7611]

Calisthenics & Weight Training thnx continue

[@ProXFootball]

The Mind builds the Body.

[@MrCharlietoma]

Pro X Football explain

[@FelipeRodrigues-un9rx]

The best training video ever!! High density of information throught the whole video! I'm really impressed, that is the most complete video I have ever seen!!!!

[@kanamasai5194]

This video is like a series of calisthenic exercises ranging from simple/warm ups all the way to challenging/muscle toning. I am presently following the easier few and hope to progress to the more challenging ones later. Well thought out, all round easy to follow. Thank you, well done. Just noticed it was done 5 years ago. However good videos are timeless.

[@johannes01]

That'S true this video IS timeless!

[@TheGanonking]

I like The fact that he starts off with the warm-ups like stretching

[@giovafra61]

Hi. I bumped into your video training and I accepted the challenge. Calisthenic at 55. Very good workout. It'll be the best to do it into the marvellous autumnal woods that are showed in your video. Good work. Go ahead. Greetings from Rome.

[@user-iw7xp3vb6d]

Feeling strong, pure, straightforward energy. The best ever.

[@johannes01]

how often have you done this workout?

[@hamidrezarashidi6270]

that was best tutorial i ever seen No add no talking just pure information Thanks a lot 👍👍👍👍

[@benterhaar5989]

Still four years later one of the greatest videos I’ve ever watched!

[@Takeonm]

These techniques work amazing. 1 year in and I feel great. Only 2/3 times a week, sleeping better and eating better. Not big but my body feels better 👍🏼👍🏼

[@skad2485]

The best calisthenics tutorial vid on KZbin, so many good exercises shown

[@giovannicimmino9821]

This is my favourite video on kris’s KZbin channel.. pure inspiration and motivation. Calisthenics and snow, in my opinion, are happiness☺️☺️☺️

[@kenfrank3782]

Great video. Thanks for your effort in putting it together. We get so tied up in going to the gym that we forget how much fun it is to work outside.

[@jppichardol.9347]

Excelente hermano, continua así. Esto lo seguirán viendo futuras generaciones, no lo quites de aquí es muy valioso este video.

[@goofylui]

The best fitness vid I’ve seen. No bullshit, straight forward. Great work man. You inspired over 9million people!

[@onion9322]

This is what ive been looking for so long. Calisthenic without equipments. Thank you

[@user-cg7iz1xx8h]

Зал вторичен. Чистота выполнения поражает. Браво

[@EnterpriseKnight]

Thank you for showing us the alternatives, I've got like no experience nor imagination for this.

[@Rob-kr9hq]

Exactly the video i was searching for. For me this is the best Calisthenics Video on You Tube. Good job

[@alex911d.2]

Danke für das tolle Video und die vielen Übungen die darin gezeigt werden. Eine echte Inspiration. Danke schön!

[@noname-wc7tf]

for the new guys or for others who want to start calisthenics- i just want to say this guy has propably one of the best advises and workouts out there

[@natmitchell6655]

Dopest channel on KZbin for overall fitness in my opinion. Definitely a well earned sub. Keep it up!

[@alxbdr6023]

congrats man, well done!

[@user-cz4fp4bm5p]

Pure gold. Not a single wasted second!

[@gerryn6855]

This is actually everything you could possibly need! Well done and thank you!

[@Ouroborou]

i started your workout 3 years ago and it has changed my life man!! this whole workout is literally ingrained in me now. thank you.

[@DonKilluminatis]

In what mode changdd u? I started doin bars 2 mounths ago

[@yesyouareright9800]

@@DonKilluminatis physically and mentally, being jacked= more strength =more confidence

[@djj3357]

deep diving through your content. Your sprint tutelage has inspired me to get more outdoor training variety!! 💪🏾

[@prashantmahale9009]

The best that I have seen so far. Amazing, beautiful and complete.

[@frankbougrasse8047]

Each time I need to be motivated I watch this video. Thank you very much mate !

[@Gerben93]

Amazing physique and the best instructional calisthenic video on youtube. Well done.

[@thsee]

Perfekt !!!! Simple and Effektiv 🤘and natural No stupid Talking and Advertising ........ The Best of ALL here 👏

[@luccarabello3351]

One of the best videos. No BS, just high quality information

[@warriorpriest2799]

Man, in my gym, on the big screen plays motivational video with you!! I think it's success! I'm from Russia. )))

[@vibhor9121]

Even after 3 years i still come back to watch this workout.. All I want to say is Thank You so much for sharing the routine with us.. This is just amazing!! Hope to see more from you.. (y)

[@johannes01]

what do you think how often have you done this workout?

[@Pile_of_carbon]

Hell yeah! Thanks a lot for the inspiration on what to do when I don't feel like working with a barbell. Super useful video!

[@JimyOlababz]

These are the best workout tips have ever seen recently. This can be rated 80/100 complete volume. 👍. God help me on this journey as I want to start putting more effort into the practice.❤

[@grdoje1]

This is AWESOME !!! Absolutley perfect explanation of body workout. Thank you so much!!!

[@ethreetwok]

man you just pissed off a whole bunch of infomercial people. that was very gracious of you

[@dr.kostakious3370]

This guy is too good, he did what we wanted and what we needed

[@mrrj7004]

Much Luv, This gives people motivation with no money. We had to find ways to this locked in a cell. Stay fit mind, body and soul!

[@Mymirck]

Excellent video. Execution is clean, the set of different exercises for each group of muscle is sufficient. And the music is staying in ur head for hours x)

[@surajkumar-ok7dm]

Most satisfying video i ever found on youtube . Thanks a lot dude

[@beffjeff5824]

Insåg när jag kolla på videon att du var i tanto och tränade. Har säkert sätt dig där nån gång då jag också brukade träna där ibland när jag gick i skolan i närheten. Väldigt ispirerande video✌️

[@GypsyDownUnder]

Love love it, big inspiration for a travelling\working couple like us, thanks for creating mate. Love from Aussie ❤️👍🏽

[@krutikeshjavir2835]

This video has changed my life, rather brought it back on track. I've split this over the week. I hence, have no excuses to not workout in my tiny room

[@armwrestlingelysium]

respect to king...love you man. we missed you. today ı ran 7-8 (maybe much more ı couldnt measure) kilometres with 20 kg backpack. you always give the best motivation. ı watch your videos , after that ı go berserk mode..my body become ıron, my stamina increase insanely because of this incredibly fun exercises. LOVE CALİSTHENİCS SO MUCH!! salute from TURKEY

[@quek3060]

True individual .. completely humble .. definitely 100% informative and helpful to any 1 starting of and at an advanced level.. excellent content .. well done bro 👊

[@LockenJohny101]

Listen to this guy. He wants you to get fit and not be a fanboi for him. I am glad he has so many viewers. Great video, nice atmosphere."No equipment alternatives" is pure nostalgia. I used to do dips on the corner of our kitchen table. I knew most of the stuff in that video but still learned about the leg raising lower back exercise. Thats far superior to what I am currently doing. And I just tried that "reverse pushup" for the upper back where you are lying on the ground, it is great aswell. Talking from my own expirience I can agree with everything mentioned, although my routine is slightly different.

[@Minhchupchoet]

Awesome video, informative, straight to the point, no bullshit, very well structured. Thank you very much!

[@dfsf10]

Great workout. Dude you are the n1 you the best. Explosive strength, nice. Brilliant job. :)

[@abdulazeezahmed2105]

Simply mindblowing and quick demonstration of all the possible Calisthenic workouts. I loved it a lot and thank you very much.

[@blocso]

Best video I have found so far about calisthenics. Thanks a lot for the help

[@bigbadcat4838]

World is a good place because of these kinda videos,thank you sir!

[@hanslaught2351]

Perfect form, good explanations. I learned some new exercises (those dip methods, pull-ups stopping and holding at various points, pushups with only triceps, explosive pushups).

[@gh0stmal0ne]

I will be watching this and practicing until I no longer need to watch anymore. Thank you very much!!!

[@wigglyjelly2186]

FINALLY I FOUND A VIDEO WITH ALL THE BASIC WORKOUTS I DIDNT Know from where to start tbh thx so much i liked subbed and downloaded the video STAY AWSOME DUDE

[@thedestroyeroftoilets]

I am a former powerlifter/strongman with a lot of injuries so I stopped all the heavy lifting wanting to do calisthenics or at least bodyweight workouts but had absolutely no idea on where to start as this is new to me and I just saw your video and this is exactly what I needed thank you so so much amazing video amazing form just perfect thank you

[@D.-NeverGoBack-]

former powerlifter/strongman aka I only lifted in the gym to be seen lifting relatively heavy and didn't do any competition at all

[@alybin]

Yeeeeeah! New video gets thumbs up from me immediately! Keep up the great work!

[@maxgonzalez214]

Outstanding video friend, lots of good info, no endless talk, proper workout attire and beautiful natural surroundings, big applause to you sir and thank you.

[@goprimate]

Love the outdoor workouts man, got a lot of inspiration from you! Tack Kristoffer🇸🇪

[@alissoncarvalho485]

i think this is one of the best vídeos you have done. Amaizing work and workout . You are a True exemple of dedication and hardwork . Mais um fã Brasileiro

[@armwrestlingelysium]

+Álisson Carvalho yes. best one for sure.

[@klausvalencio5319]

+Álisson Carvalho that's two of us, brazuka tb!

[@thyagoholanda3905]

Estava procurando por um vídeo desse tem tempo. Obrigado! Qualidade muito boa dos treinos e dos vídeos

[@csmKiosque]

The best trainning video ever! Nice job man! And thank you for share with us! ✌😎🇧🇷

[@boomboomkawabanga]

Perfect form, no rant or sell. Subscribed for life Bro.

[@hanuom]

This is what fitness channel should look like nowadays instead to showing the core of exercises people are just obsessed with showing off there body or marketing themself people should learn from this content creator

[@silverbackshotcall8r956]

Yep agree an the funny thing is this guy is ripped to Fcukin shreds.

[@AmernJ]

Perfect video. Really shows how dedicated you are. Thank you!

[@panagiotischaralambous4068]

Best tutorial and guidance video ever made. Keep up the good work man

[@vanguardlayon2264]

First time see proper technique of this exercises!!!