Complementary exercices ideas ?
Hello guys !
I want to add 2 exercices to my routine because I think I have not enough volume.
Me: 27 years old Man, 171cm and 71kg.
Goals : Full Planche, OAC, FL rows, One handed HSPu
My current routine : Fullbody 3-4 times a week
Warm-up and skill work
- PPPus -> 3*5 with 2 sec straight arm
- Weighted Pullups or OAC progression -> 3*5
- Freestanding HSPus -> 3*5
- Adv. Tuck FL rows -> 3*5 with 2 sec straight arm
Each exercices are paired with legs work (3 exercices) and core work (1 exercice)
So I have 2 exercices of 3 sets of 5 repetitions for push and same for pull => 30 total rep.
I'm in the range for strength but not hypertrophy so I want to add 2 exercices, 1 pull and 1 push.
With them I will have 3 exercices of 3 sets of 5 repetitions so a total of 45 repetitions and I will now be in strength and hypertrophy ranges.
I was planning to add one arm rows or more pullups and one arm pushups progressions or maybe weighted dips but I'm not to sure about it. I don't have other ideas...
Could you recommend me some complementary exercices you like ?
Bonus question : Since I'm on level 7-8 of the chart should I start to to accumulation and intensification ? Can I stay with my current routine for intensification and create an other one with 3 exercices for each muscle groups for accumulation ?