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Calistenia

This document outlines a weekly calisthenics workout schedule. It includes exercises for different muscle groups on each day of the week, such as back and biceps on Monday, abs on Wednesday, and front lever on Thursday. Example exercises listed are pull ups, push ups, dips, handstands, and planche leans. The schedule provides sets, repetitions, and progressions for calisthenics skills throughout the week.

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Sergio Harin
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150 views1 page

Calistenia

This document outlines a weekly calisthenics workout schedule. It includes exercises for different muscle groups on each day of the week, such as back and biceps on Monday, abs on Wednesday, and front lever on Thursday. Example exercises listed are pull ups, push ups, dips, handstands, and planche leans. The schedule provides sets, repetitions, and progressions for calisthenics skills throughout the week.

Uploaded by

Sergio Harin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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LUNES MARTES MIÉRCOLES JUEVES VIERNES SÁBADO

Back & Biceps & Triceps Planche & ABS Front Lever & Hombros Killer back and biceps Planche & Espalda Front lever & Pino en
barra

 5 one arm assisted pull intentos de straddle Intentos de front lever  5-7 One arm  5 tucked to planche  10 front lever raises
ups planche (x4) (x4) assisted pull ups  5 Handstand push ups  Subida – 3” adv tuck
 10 bar curls  10 negative one leaning forward – 3 tuck pull ups – 3”
 5 hefesto asistido  5” adv tucked  Subida – 3” adv tuck – 3 arm pull ups (each)  5 Dip a “full” planche adv tuck – bajada
 Tucked back lever pull  5 tucked to planche tuck pull ups – 3” adv  5 close grip L-sit pull  15” Leaning supino lenta
ups  3” tuck – 3 tuck a tuck – bajada lenta ups (max high)  15 pseudo push ups  10 ice cream makers
pino – 3”tuck – 3  10 ice cream makers  10 Bar curls  Fondos supinos en barra  5 dragon flag
(x4) flex tuck – 3” tuck  5 dragon flag  6 Tucked back lever  1 min hollow body rocks  5 muscle ups estricto
 5 fondos en barra  5 muscle ups estricto pull ups  10 leg raises
supinos  10 leg raises (x4)
 12 pseudo push (x4) (x4)
ups (x4)
(x4)

 5 impossible dips Quick ABS  5 retain the drop  5 explosive muscle  10 around the world pull  Handstand on bar
asistidos Olympic handstand(x4) ups (x4) ups (5 for each side) (x6)
 10 tríceps extensions (x4)  10 pull ups
 10 korean dips  10 max handstand  15 clap push ups  5 tucked pull ups  10 tucked on bar
 15 dips  10 handstand wall push  20 push ups  10 wide pull ups  10 tucked on bar
ups  20 wide push ups  10 close grip pull ups  3 L sit to handstand
(x4)  20 elevated pike push  20 bar dips (x4)  3 frog to handstand
ups  20 decline push ups  max handstand push
 10 planch push ups (x4) ups
 15s retain inclination to  10 handstand wall
planch push ups
(x4)

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