Done on Sunday, Tuesday, Thursday

All Sets to max reps as possible until i can do no more
30 second rest in between sets

One Arm Pushups x 6 sets (3 each arm) [chest, triceps, shoulders]
Decline Diamond Pushups x 4 sets [triceps & a little chest and shoulders]
One Leg Ultra Wide Pushups x 2 sets [chest, & a little triceps and shoulders]
Crucifix Pushups x2 sets [shoulders & a little bicep, chest & lats]
Towel Chinups x 5 sets [lats, biceps, forearms]
Pullups x 3 sets [lats, and a little biceps]
Frenchie Parallel Grip Pullups x 3 sets [lats, biceps, and a little forearm]

Trying for Flat Abs
Do This Ab Workout 6 times a Week

http://www.youtube.com/watch?v=rPKQdboezNk

anyone please?

dude that looks good, but for abs try doing more core moves like L-sits, dragonflags, planks, or progressions of any of those. In terms of muscle gain, it is mainly determined on what you eat and how much you eat. Even if you do 1000 dips a day, if you don't eat enough you won't grow. So if you want to gain weight or mass, eat clean but eat alot. Peanut butter, white meat, and fruits are my go to munchies

well,i think you have a pretty good rounties
add more leg workout

Higher the volume for the basics forget the fancy exercises work Pull ups, Push ups, Dips, Rows, tri ext maybe some ring work too some days with weighted vest. agree with TheHouDeani for core work.Somehow work your legs this will help you to grow work them 3 days a weeks.Diet is important eat enough but clean, fish,nuts,vegetables,some fruit,some grains.Keep progressing striving to beat your previous reps,sets, and try to learn a new move along with the basics too keep progressing!Goodluck hope this helps some!

Mikey1995 I see def do what you can with what you got. I think if you were to up your reps by working regular push ups,pull ups you will be stronger at some moves when you go back to them, just my opinion.Train hard Goodluck!

The routine is higher volume for the BASICS ex: 20 sets x 40 push ups, 20 sets x 8 pull ups each week you increase the reps or sets.

Just pick 5-6 basic moves and stick with them. Maybe even 4-5 moves. In the 4-5 or 5-6 move range though. Stick to the basics*pullup/dips/pushups/squats/pistols/lunges. Upper body push and pull and Lower body move. PullUps are gonna give you a pretty thorough really full body/great % of whole body work out. As you get better add weight to increase intensity/build more pure strength. The main thing is deciding your work load*reps/sets etc. For pullups I personally think regardless of goals Pyramids is the best way for intial start. Once you can bang out 20 dead hangers then Id prob drop sets/reps and start adding weight. Pyramids and Ladders can be applied to pretty much any kind of excersise move. If you are already an athlete then you may be getting enough indirect ab work from squats/pull ups/running etc to actually skip any direct ab work. Knee raise and Russian twist are always good though. I would avoid heavy running too. No need to go jogging 5-10 miles a day for 5 days per week. If you decide to run, focus on Intervals/Hill Sprints maybe 50 minutes to 1 hour per week. Youre gonna want to do weighted squats too. Olympic Bar/Kettlebell/Bookbag what ever you have. Squats will get you pumped physically and menatlly and they tend to increase the appetite too. Squats give you MOjo especially if you are doing 4 other moves to go along with them. You also need to factor in proper diet too. Im no personal trainer but I think guys like you should be getting at least prob 4500+ calories daily. Other than that all ways Full ROM and dead hangers. Peace. Also man start flipping tires and stuff. Fire Mans carrys , Climbing Rope etc. Tough Guy stuff

@ironloo
doesn't it get boring do the same thing for 20 sets.. i'd get bored out of my mind ://



@nguyenquanghung
not willing to mess up my shoulder to do dips.. sorry man

@Ice Berg Slim
ok man thxx for the advice.. but i do not think i will do this seems very boring for me =[


TO EVERYONE:
OK SO HOW ABOUT IF I WANT TO GET RIPPED.. WILL MY ROUTINE HELP ME DO THAT?

I WANT A BODY LIKE THIS GUY
http://www.youtube.com/watch?v=DO-Y8KGHMko&feature=relmfu