My Current Calisthenics Pull Workout Routine (Back & Biceps)

what's up guys it's Yannick here from

calisthenics family and welcome to a new

video so last week I shared my current

push workout and I asked you guys if you

also wanted to see my full workout so

that's exactly what I'm gonna do today

it's Thursday 9 o'clock in the morning

so let's do this

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you

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alright guys so welcome to a new video

and I already did my warmup and maybe

it's also interesting for you guys to

know what my actual warmup is so if you

want to know what my warmup is please

let me know in comments and we can

definitely make a video about that so my

pool workout it's my second pool workout

of this week I already did a pool

workout on Monday so second workout and

I'm going to start off with the heavy

exercises so low rep range and at the

end I'm going to do slightly basics and

also higher rep rings alright guys so my

first exercise of this day will be the

muscle ups and I'm really working on my

clean form so I'm gonna focus on that 4

to 6 repetitions so let's do this

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all right so as you guys maybe could see

the first two were kind of cleaned but

the last one wasn't so I stopped with my

repetitions and save my energy for the

next step all right guys so type for my

second set of the most herbs and I made

a little rule for myself and whenever I

kept my knees I just stopped with making

repetitions so I save energy for the

next set so I might do two or three

repetitions and then go on with the next

one

so let's go

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thank you

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too much so the third one was skipping

uni so quit alright guys so I just

finished my first exercise to muscle ups

and toe to other 20 repetitions maybe

not in 4 sets but maybe in 6 sets so

next exercise I'm gonna do the human

flag practice and I'm gonna start off

with a little warm-up exercise for the

human flag to really get used to this

and comment position so first I'm going

to do a vertical down hold which is this

exercise I'm going to do this on both

sides for about 20 seconds to really get

comfortable with this position and then

I'm gonna practice the human flag hold

so let's do this

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decades of

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alright guys so I did my warm-up for the

human flag now first of all I'm going to

work with bands and try to hold it as

long as possible

and why I'm gonna start with bands is

because the human flag is actually a

pretty injury sensitive exercise so I

don't want start as happy as possible

because there's so much pressure coming

on the shoulder so I start with like a

easy variation and that in the last set

I'm gonna do it without participants

let's go

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all right also don't forget between the

other side can maybe be a little bit

harder but you really don't want to get

that imbalance in your muscles

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oh I should Ellis the black band now I'm

gonna move on to the red band which is

slightly thinner let's see if I can hold

the full flag

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all right guys for the last set of Numa

flag I'm going to it without a

resistance band and let's see how many

seconds I can hold it my current level

is to straddle for about five seconds so

let's try to beat that

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one two three four five six seven eight

nice

seven seconds that's a second you have

you are it's getting better

so now let's see the other side the

other side is weaker probably zero

seconds yeah okay but you have to try it

yeah

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I just cannot seem to straighten this

upper arm so that's really a weak spot

my left arm so I really gotta work on

that so not to try to do a straddle flag

of something but just keep it the basics

and try to fix this issue all right guys

so that was the second exercise and as

you might have seen about two weeks ago

we did a human flag tutorial on how to

start if you've never practice it before

so I will also link it down in the

description so if you want to learn the

human flag but don't know how to start

just check out that video guys so let's

move on to the next exercise which is

the way that pull-ups I'm gonna get two

ways out of the car so let's go alright

guys so the next exercise weighted

pull-ups I'm gonna do four to six

repetitions and total three sets I'm

going to start off with 25 kilograms so

let's see how many reps I can do

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one more six

alright guys so I just had 25 kilograms

for 6 repetitions so that means that I

have to move on to a higher weights so

30 kilograms and my goals to at least 4

repetitions so let's do it

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12:12 whoo-hoo yes

so these boys are really sleepy these

days also sweaty hands so three

repetitions plus one makes four

repetitions alright guys so I just

finished the weighted pull-ups I did

three sets in total so now it's time to

finish off this workout with a sequence

and I'm gonna do five exercises all in a

row

first of all I'm gonna do 20 explosive

pull-ups then I'm gonna do 30 neutral

grip pull-ups

so like this and then 50 high Australian

bar pull-ups and then 100 seconds of

pull up hold not at once but maybe in

three times three times thirty seconds

maybe and then finished off with 100

Australian pull-ups so I'm just really

gonna kill myself right now

actually it's quite funny because

yesterday we broke the all-time

temperature here in Holland it was

thirty nine point two degrees here and

they expected to temperature to be even

higher today so it's going to be maybe

40 degrees today

now it's 11:00 in the morning and it's

already over 30 degrees so I'm already

happy that I don't work out in the

afternoon so yeah I'm just gonna kill

myself so let's do this no excuses no

excuses alright guys the first exercise

explosive Philips and we're gonna do it

right here oh my god will be to get my

chin above the higher bar so I'm gonna

do pull-ups on the lower bar and get a

chin above the higher bar so 20

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so I did 812 more

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all right guys so next up 30 repetitions

of neutral grip pull-ups I'm gonna do

that right here

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[Applause]

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okay side it then do anymore

killing it

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saqib smell all right guys I just

finished 30 new toy grip pull-ups next

up is 50 high bar shredding pull up so

I'm gonna grab it here place my feet on

top of the bar and do some body weight

rows 50 repetitions let's go

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to

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suzana

I just got sweat in my eyes they have

okay so I'll eat 12 now 38 more so let's

do this

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alright guys so let's move on to the

fourth exercise which is the pull-up

hold 100 seconds in total and I think

I'm gonna do 30 seconds 30 seconds and

on 2020 let's see

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86 87 88 89 90 91 92 93 94 95 96 and 7

98 99 100 seconds damn it alright guys

one more exercise 100 Australian who

lives let's do this

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[Applause]

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Oh

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whoo nice finished

I'm completely finished I think I never

had such a dense workout and such a high

temperature I think it's now 33 degrees

I'm just breaking out in sweat but I did

it

nice I did it this was my pool workout

so I started off with some heavy

exercises low rep rates also some

statics the human flag for example and

then I did some weighted pull-ups and

then I finished off with this sequence

of five exercises and also guys I forgot

to say that at the end of the workout

I'll almost like to switch between

training routines so as you guys know in

the bush workout I did a circuit so I

did three rounds of five exercises and

this workout I did five exercises all in

a sequence of first finish the first one

that moved on to the second one and

sometimes the reps it says sometimes I

just go for max pulip smacks lips and

makes push-ups it just all depends on

the day

so this was my pool workout I'm just

completely finished so there was my pool

workout I hope that you find it

informational that you can use maybe

some training techniques for your own

workout yeah let's close off this video

with a few announcements

- the first announcement is that we just

finished the first 30 day fat burn

challenge and we got the winners and in

the next video we will announce the

winners have also announced the new

challenge so we're gonna open up a new

challenge which will be from the first

of August to the last day of August so

there will be a new challenge so also

new chances to win epic prices and to

transform your body so more information

about this in the next video and then

the second announcement is that we still

wanted to do a epic giveaway for our 30k

subscriber milestone to youtube so we're

gonna do an epic giveaway and we will

announce this also next week and we

never get such a big giveaway before so

really make sure to keep up to date with

our next videos and at last guys as you

know in the previous video we announced

that we are having our new channel now a

dutch vlogging channel and we are going

to upload our first vlog on this channel

so for all the dirt chiefs that haven't

subscribed yet please make sure to do so

it's really affirmation all we're gonna

share the process of building a gem of

building our office and also we're going

to share some daily stuff like when we

eat what we train what our routine is so

also if you're interested in that make

sure to subscribe I will put the link

down in the description so that's it for

this video and once again I really hope

that you like this video and like you

said in the beginning of the video if

you want to see what our warm-up looks

like also make sure to comment down

below and we will make a video about

that and yeah that's it guys we catch

you in the next video

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