Hi everyone I'm from Poland and i just have started doing outdoor workout. Now in Poland we have winter so it's very cold (-15) and snow is everywhere. It doesnt matter to me because I have motivation to training.

My stats:
Age 19
Weigt 72kg (158lb)
Height: 183 cm
Pull up ~ 15
Push up ~ 50
Squat - over 100
Wide grip pull up ~ 12
Handstand push ups (based one the wall) ~ 7



Warm up:
Running 20-30 mins
Streching 5 min

Workout: (2-3 a week)
I use ACT (Aerobic Circuit Training), why? Becouse i'm training in bad weather conditions, so ACT is very good for me- it's short and intensive training.
All excercises are 10 to 15 reps and I'm reapiting three times all circuit.
15 seconds to rest and 1 min between circuit.

1. One-leg sit ups
2. Push up's on bars
3. I can' name this : (wide grip) oh, i cant add photo
4. Back extension &amp
5. Pull ups (wide grip)
6. Similar to number three (tight grip)
7. Triceps push ups on the bar
8. Calf (i don't) know how to explain)

Next sprint to home... there i'm doing 3x hand stand push ups. Later ABS.

Can i add some extra training on chest? Something like a doing push ups variety and more pull ups series.

Please answer
btw. SORRY FOR MY BAD ENGLISH

Welcome to the forums

The ACT part looks good... although I can't comment on the bits you can't name

To get a picture up, try hosting it elsewhere and use the [img*] [/img*] tags to put it in (without the *s)

Instead of doing push-ups i'd recommend either knee or leg raises. They'll work your core more.

For adding more of a chest workout, try adding dips in, or wide grip push-ups.



I guess the only main thing i'd suggest changing is putting your run after you've done the work out. Running tends to build up lactic acid which will hamper the performance of all your muscles, you should be able to work a little more if you don't run before the work out.


Is 8 calf raises? where you go up on your toes and then back down?

-> missing exercise

I'm not sure that i understood all.
You say: "Instead of doing push-ups i'd recommend either knee or leg raises. They'll work your core more."

So i should delete push ups and add some raises on this place and doing push ups only in my extra training? Or i should still doing push ups and leg/knee raises too? Sorry but i'm not good in english so i can't be sure what's going on

"Is 8 calf raises? where you go up on your toes and then back down?"
-Yes it is

Today i will running after muscle workout

Thanks guys! Today i will check your's tips out.
I will write about my progress soon