# LIT EFFECT

## New Routine


## Pull A

Pull-Up · Australian Pull Up · Chin-Up · Australian Chin Up

### Workout

- 1 × 6-10 Pull-Up
- 1 × 6-10 Ring Row - Gymnastic Rings
- 1 × 10-15 Chin-Up
- 1 × 10-15 Ring Curl - Rings


## Push A

Dip (Parallel Bar) · Push-Up · Pike Push-Up · Push-Up (Diamond)

### Workout

- 1 × 1 Dip (Parallel Bar)
- 1 × 1 Push-Up (Feet-Elevated)
- 1 × 1 Pike Push-Up
- 1 × 1 Ring Tricep Extension - Rings


## Pull B

Pull-Up · Australian Pull Up · Chin-Up · Australian Chin Up

### Workout

- 1 × 6-10 Pull-Up
- 1 × 6-10 Ring Row - Gymnastic Rings
- 1 × 10-15 Chin-Up
- 1 × 10-15 Ring Curl - Rings


## Push B

Dip (Parallel Bar) · Push-Up · Pike Push-Up · Push-Up (Diamond)

### Workout

- **Pair 1 · 3 rounds**
  - 6-10 Dip (Parallel Bar)
  - 6-15 Push-Up (Feet-Elevated)
- 1 × 10-15 Pike Push-Up
- 1 × 10-15 Triceps Extension - Cable Rope


## Legs A

Pistol Squat · Split Squat · Deadlift (Single-Leg Romanian) · Calf Raise

### Workout

- 1 × 6-10 Pistol Squat
- 1 × 6-10 Deadlift (Single-Leg Romanian)
- 1 × 10-15 Split Squat (Bulgarian)
- 1 × 10-15 Calf Raise - Resistance Band