Calisthenics WorldWide Workout plan

Warning : adjust the number of reps according to your capabilities.

MONDAY (back, triceps, abs)

BACK
- Wide pull- ups, 6 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 (4sets)
- Full trapezius seal extension, 4 set/ 10+ reps REST betweet sets 60 sec.

TRICEPS
- Triceps extensions (low bar) 4-6sets/15+ reps. REST 60-90sec.
- Triceps bench dips (reverse bench dips) 4 sets/ 15+ reps. 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 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) 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. REST. 90 sec. OR weighted Chin-ups (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 90sec. OR WEIGHTED

REST between exercises 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 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. REST. 90 sec. OR weighted Chin-ups (5kg, 10kg, 15kg, 20kg...)
- Chin-ups (see the video; parallel grip) 4 sets/15+reps REST 90sec. OR WEIGHTED

REST between exercises 2-3min.

EXRTRA
For abs:
One week - training A, training B, training A
And the following week - training B, training A, training B

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