Beginner workout routine Calisthenics



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This article has 27 comments

  1. Back & Biceps :
    PULL UPS
    CHIN UPS
    ARCHERY PULL UPS
    AUSTRALIAN PULL UPS

    Chest & Triceps exercices :
    STRAIGHT BAR DIPS
    EXPLOSIVE PUSH UPS
    DIAMONDS PUSH UPS
    DIPS

    Shoulders Exercices :
    HANDSTAND PRACTISE
    PSEUDO PLANCE PUSH UPS
    HSPU WALL ASSISTED
    PIKE PUSH UPS

    Core exercices :
    L-HANG / ONELEG / BENT KNEES
    CONTROLLED LEG RAISES
    WINDSHIELD WIPERS
    ONE LEG DRAGONS
    DRAGON NEGATIVES

    I usually did 4 steps of 8-12 repetitions in the basic exercices,
    when it comes to explosive exercices, i did 4 steps of 3-5 reps.
    I trained skills progressions everyday few times a day.

    Reply
  2. I can only do 15 pull ups, no muscle up yet. Btw, you are really blessed to live in Poland. I am planning to learn the language and move there, I love the history and culture of that country :)

    Reply
  3. great video as always you are my inspiration to train hard and often you have a great talent for making youtube videos thank you for this great video and for sharing your workout routine with everyone i have copied it all down and am gonna begin training immediately YOU ARE A LEGEND!!!!!!!!!!!!

    Reply
  4. I'm a beginner but have a decent amount of strength off the get go. Currently I do 4 workouts a week Monday/Thursday are upper body, Tuesday/Friday are lower body and Wednesday/Saturday/Sunday are rest days. My question is should I divide my workouts up, as in doing chest/triceps one day, biceps/back the next, legs day and a core day?

    Reply

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