Great ape inspired workout (build size and athleticism)

Train to be like your ancestors in this functional full body training routine. This will help you build mass and athleticism. You will need dumbbells, barbells, a medicine ball and a bench.

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Week 1

Bench Press (Barbell)

Explosive Bench Press

Med Ball Slam

Snatch (Barbell)

Barbell Row

Power Clean

Standing Tricep Extension

Bicep Curl (Dumbbell)

Military Press (Barbell)

Squat (Barbell)

Lunge (Dumbbell)

Push Up

Diamond Push-up

Neutral Grip Pull Up

Pull-Up (Bodyweight)

Chin-Up (Bodyweight)

Sit Up

Lying Leg Raise

Hanging Leg/knee Raises

Dead Hang

Jump Squat

Mountain Climber

Burpee

Jumping Jack

Vertical Jump

High Knees

Jumping Lunge

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