Calisthenics WorldWide Workout plan Warning Warnin g : adjust the number of reps according to your capabilities. capabilities.
MONDAY (back, triceps, abs) BACK -
Wide pull- ups, 6 sets/10+ sets/10+ reps. REST between sets 90 sec. / OR weighted pull-ups (5kg, 10kg, 15kg, 20kg...) Pull-ups behind the neck, 4 sets/10+ reps REST 90 sec. Add one more exercises for back back (4sets)
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Full trapezius seal extension, 4 set/ 10+ reps REST betweet sets 60 sec.
TRICEPS -
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Triceps extensions (low bar) 4-6sets/15+ reps. REST 60-90sec. Triceps bench dips (reverse bench dips) 4 sets/ 15+ reps. re ps. REST 60sec. (You can place your legs on top of another bench in order to make the exercise more dificult). Diamond (Inner) push-ups 4 sets/20+ reps. REST RE ST 60sec.
REST between exercises 2-3min.
ABS Training A -
Straight leg hanging leg raises (Pull up bar), 4sets/ 15+ reps. REST 60sec. Leg knee raises, 4sets/20+ reps. REST 60sec. Windshield wipers, 4 sets/10+ reps. REST 60sec.
REST between exercises 2min.
TUESDAY (chest, shoulders, biceps) CHEST -
Push-ups(regular) Push-ups(regular) 6sets/25+ reps. REST 60-90sec. Decline push-ups 4sets/20+ reps. REST 60-90sec. Dips 6sets/20+ reps. REST 90sec.
REST between exercises 2-3min.
SHOULDERS -
Handstand push-ups(wall) 6-10 sets/10+reps. REST 60-90sec. 90 degree shoulder push-up 6-10 sets/10+ reps. REST 60-90sec.
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BICEPS -
Chin-ups 4sets/15+reps. 4sets/15+reps. REST. 90 sec. sec. OR weighted Chin-ups (5kg, (5kg, 10kg, 15kg, 20kg...) Pull-ups close grip(30cm) 4sets/15+reps. REST 90sec. OR WEIGHTED Chin-ups (see the video; Parallel grip) 4 sets/15+reps REST REST 90sec. OR WEIGHTED
REST between exercises 2-3min. 2 -3min.
WEDNESDAY (legs, abs) LEGS -
One leg squats 4sets/12+reps. REST 60 sec. Squats with weights 8 sets. REST 90 sec. Lunges with weights 4 sets. REST 90 sec. Calf exercises 8 sets. REST 60-90 sec.
REST between exercises 2-3min
ABS Training B -
Sit-ups (with weight in hands) 4sets/25-35 reps. REST 60sec. Exercise(see the video abs1; V crunches) 30+reps after that do Russian twist(with weight in hands 10+kg) without rest between this two exercises. 4 SETS, REST 60sec. Between sets Side to side si de 4sets/ 30+reps. REST 60sec.
REST between exercises 2min
FRIDAY (back, triceps, abs) BACK -
Muscle-ups 10sets/5+ reps. REST 90sec. Regular pull-ups 10sets/10 reps REST 90sec. Pull-ups behind the neck, 4 sets/10 reps REST 90sec.
REST between exercises 2-3min.
TRICEPS -
Dips for triceps 4sets/ 15+ reps. REST 90sec. Triceps extensions(close grip - low bar) 4-6sets/12+ reps. REST 60-90sec Diamond push-ups 4sets/20+reps. REST. 60 sec.
REST between exercises 2min.
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ABS Training A -
Straight leg hanging leg raises (Pull up bar), 4sets/ 15+ reps. REST 60sec. Leg knee raises, 4sets/20+ reps. REST 60sec. Windshield wipers, 4 sets/10+ reps. REST 60sec.
REST between exercises 2min.
SATURDAY (Chest, Shoulders, biceps) CHEST -
Wide push-ups 10sets/20+reps, REST 60sec. Decline push-ups 4sets/20+ reps. REST 60-90sec. Dips 4 sets/20+ reps. REST 90sec. REST 60-90sec.
REST between exercises 2-3min
SHOULDERS -
Hand stand push-ups(wall) 10 sets/10+reps. REST 60 90 degree shoulder push-up 6-10 sets/10+ reps. REST 60-90sec.
BICEPS -
Pull-ups close grip(30cm) 4sets/15+reps. REST 90sec. OR WEIGHTED Chin-ups 4sets/15+reps. 4sets/15+reps. REST. 90 sec. OR weighted Chin-ups (5kg, 10kg, 15kg, 15kg, 20kg...) Chin-ups (see the video; parallel grip) 4 sets/15+reps REST REST 90sec. OR WEIGHTED
REST between exercises 2-3min. EXRTRA
For abs: One week - training A, training B, training tr aining A And the following following week - training B, training A, A, training B
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