I am 178cm tall and I weight 73kg. Right now my goal is to gain enough strenght and skill to practice moves like muscle-ups, human flag, planches etc.

I also want to get ripped.

And of course, in a couple of years I hope I could be a bar-barian.

Please comment and give me advices guys!

Here's the workout routine(notes from the last week):

28.02.2010

pull-ups:10,8,8,8,8,8
sit-ups:5x35
chin-ups:10,8,7
leg raises:5x20

01.03.2010

dips:7x15
sit-ups:5x35
push-ups:4x20 + 2x15
leg raises:5x20

02.03.2010

rest

03.03.2010
pull-ups:10,10,10,10,8,8
sit-ups:5x35
chin-ups:10,8,7
leg raises:5x20

04.03.2010

dips:6x15 + 1x13
sit-ups:5x35
push-ups:4x20 + 2x15
leg raises:5x20

05.03.2010

rest

Each workout takes me about an hour.

Please comment! Thanks in advance

u do not workout your legs?

You wanna be able to do a human flag, but i see harldy any abs work out , no lower back and no legs :0 , And try and vary you work outs more ...

http://www.youtube.com/watch?v=oNVS-DwWUd4

http://www.youtube.com/watch?v=J7V9kJmWuj4&feature=related

http://www.youtube.com/watch?v=GA0PVpf9D98
.................................................................................................................Abs ^^^^^
.................................................................................................................


http://www.youtube.com/watch?v=-8TCglomNoo
................................................................................................................
Lower back ^^^^^
...............................................................................................................

And for legs ? Do pistols ,lunges and squats etc.
.............................................................................................................

I hope i helped

To workout my legs usually I do some sprints and ride bike, but right now it's snowing out there and it's very windy.

Thanks for the advices and videos, Daniel. Today after I finished with my pull-ups at the bars I did the lower back exercises at home. I also added some of the abs exercises like the toe reaches, v-situps and planks.

Did some squats and lunges too