W16 - Bar brothers W1

I have just finished the 15 Weeks of Freeletics, and I gotta say motivation was running down in the end.
Once again, never give up !
So I am now enrolling to a new challenge : Kick my brother's ass on the Bar Brothers workout !
I'll put the Freeletics on hold and keep it in mind, but I guess the next 15 Weeks will be on Bar Brothers workouts.

You can check the details of these workouts here.

There are 3 main ones + 2 harder ones.
I will rotate between these 5, allowing 1 to 2 days rest per week.

Here is a very interesting video on the Key Principles that Bruce Lee followed for his training.

Including :
Use Tension to your advantage, use Iso tension to develop muscle even further, Lift only weight that you can actually lift, Abs should be like steel (daily ab work), the importance of recovery and nutrition.

17/08 Sun
1) Home Chest/Triceps/Shoulder Workout : 16min / 1 set
15 Push ups (warm up)
15 Walk out Push ups
15 Push up knee elbow touches
15 Tiger Bend Push ups 
15 Dips on Chairs
15 Full Body Dips 
15 Wide/inner/wide/inner/wide pushups
15 Backwards dips on ledge
Max out with push ups

This time only 1 round....

18/08 Mon
REST

19/08 Tue
2) Home Abs/Core Workout : 28.23 / 4 sets
15 Sit ups (warm up) ok
15 Toe Touch crunches ok
15 Push through crunches ok
15 lower back bends ok
30 Seconds back hold
30 Seconds alternating inner and wide holds
15 Wide Spread Sits / Toe Touches
Max out sit ups

Set 1 = 9.00
Set 2 = 18.30
Set 3 = 23.10
Set 4 = 28.23

20/08 Wed
REST

21/08 Thu
3) Home Leg Workout
15 Lunges
15 Squat
15 Lunge to higher platform / Pistol squat (Alternate legs)
15 Jump squats
15 Calf raises left leg
15 Calf raises right leg
 Legs 4 sets of 15 -  25min

22/08 Fri
Chest 2 sets of 10 - 20min50

23/08 Sat
Abs 6 sets of 15 - 31min43

24/08 Sun
Chest 3 set of 10 - 34min

Set 1: 8min
Set 2: 20min
Set 3: 34min
+ 8 pull ups + 6 chin ups + 6 pull ups