Can someone just give me a calithenics workout plan

jefferson

jefferson

OG poster
Joined
Aug 12, 2018
Messages
5,038
Do mondays, wednesdays and fridays.

Chinups 5 sets
Pushups 5 sets
Crunches 3-5 sets

Do all sets until ~ 3 reps to failure and do the last 2 sets to complete failure. Rest a 45 seconds to a minute between sets. Do different grip variations on the pushups and pullups, do some closer and others have your hands further apart. Do different crunch variations also.

Also if you have some dumbells doing some sets of lateral raises will be helpful for making your shoulders broader.
 
RobticaI

RobticaI

Apprentice
Joined
Aug 14, 2018
Messages
277
These calesthic trainers are ok.



 
Titbot

Titbot

Zephir
Joined
Jun 8, 2019
Messages
7,572
Pull: front lever / back lever and pull ups
Push: dips, planche , handstand push-ups, push ups
Abs/obliques : reverse crunch, oblique window sweeps
 
MadMong

MadMong

Enthusiast
Joined
Apr 8, 2019
Messages
452
Do mondays, wednesdays and fridays.

Chinups 5 sets
Pushups 5 sets
Crunches 3-5 sets

Do all sets until ~ 3 reps to failure and do the last 2 sets to complete failure. Rest a 45 seconds to a minute between sets. Do different grip variations on the pushups and pullups, do some closer and others have your hands further apart. Do different crunch variations also.

Also if you have some dumbells doing some sets of lateral raises will be helpful for making your shoulders broader.
Thanks

How much of your physique is the result of calisthenics compared to weight training?
 

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