>>135586
This "routine" seems pretty retarded if you ask me. This isn't realistic or useful progression, some of the levels in these movements change which muscles are worked. If you do the leg work outlined there, you'll have shit anterior development and too much posterior chain development. The ab work is stupid, drop it. It's stupid to do pull ups instead of chin ups if you have literally zero bicep work other than that.
You should really just go straight to using weights and a real proven program. If this is your idea of a routine, then I don't have much confidence in you when you say that you're all good on the diet front. If that were true, you wouldn't be skinny fat.
Here's what I would do if I woke up tomorrow and I had the misfortune of looking in the mirror and seeing your face (and all weights in existence disappeared):
Eat at a 500 calorie surplus. 1g protein per lb body weight. Hopefully you're already doing that.
Routine: calisthenics lends itself well to volume per unit time training. It would be fun to do Vince Gironda style training and progression, where you would be training with relatively light resistance but with short rest between sets. Instead of doing more reps or weight to progress, you would rest for 5s fewer between sets after each workout that you hit all the desired reps/sets. You'd start at 60sec, and then work your way down to 15sec before doing something to slightly increase the difficulty. Again, I don't recommend the "levels" in your pic. Hold a 10 lb weight or something instead.
For your actual movements, here's what I would do, broken down by body part.
>CHEST: Decline pushups with your feet on a chair. Keep your shoulders pulled as far back as you can for the whole movement to make them difficult and to Target the chest and not the shoulders. Don't use a wide grip, use shoulder width or diamond grip. You can throw in other variations, but this would be the main one I'd use.
>SHOULDERS: Pike pushups, preferably with feet raised on a chair. This should hit your anterior delts pretty well, medial delts kinda well, and hardly hit your posterior delts at all, so to keep balance, get some resistance bands, maybe ones rates at 20 lbs for this. Do band pull aparts for rear delts and step one foot on the band and pull the ends up slowly to do band lateral raises. Don't bother doing anterior delt assistance.
>UPPER BACK: One major weakness in your pic is that it doesn't differentiate horizontal pulling from vertical pulling. For vertical pulling do chin ups. For horizontal pulling do those inverted rows, maybe with a backpack on to make them challenging.
>LOWER BACK: Good mornings with a weighted backpack could work. Pistol squats are pretty good too, and also hit quads, but will probably be too hard for you at first.
>QUADS: Do normal squats while wrapping your arms around something heavy you can find. Maybe a backpack full of rocks or a sandbag. This should simulate a front squat.
>CALVES: Single leg calf raises. Probably best to just rep out 100 for each leg as quickly as you can with breaks of a few seconds as needed.
Continued next post.