Beginner Calisthenics Workout Plan (Weekly Routine) - TheFitnessPhantom
Beginner Calisthenics Workout Plan (Weekly Routine)
Created by Murshid Akram Administrator of the Article Link - calisthenics-workout-plan-with-pdf/
Monday ? Chest, Shoulder, Triceps, Quadriceps, and Calves Tuesday ? Back, Biceps, Core, Hamstrings, and Glutes Wednesday ? Rest Thursday ? Chest, Shoulder, Triceps, Quadriceps, and Calves Friday ? Back, Biceps, Core, Hamstrings, and Glutes Saturday ? Rest Sunday ? Rest Monday ? Push Workout and Legs
Exercise
Muscles Worked
Standard Push-Ups
Chest and Triceps
Diamond Pushup (Kneeling or on toes)
Triceps and Chest
Kneeling Pike Push-Ups
Shoulder and Triceps
Bench Dips
Triceps
Squat
Quads
Lunges
Quads and Hams
Standing Calf Raises
Calves
Tuesday ? Back, Biceps, Core, Hamstrings, and Glutes
Exercise
Muscles Worked
Inverted Rows
Back and Biceps
Assisted Pullups
Back and Biceps
Floor IYT Raises
Back and Rear Delt
Chin ups
Biceps and Back
Reps 10 x 2 10 x 2 6 x 2 10 x 2 15 x 2 10 x 2 10 x 2
Reps 8 x 2 AMRAP 8 x 2 8 x 2
Exercise Nordic Hamstring Curl Single-Leg RDL Glutes Bridge
Plank
Muscles Worked Hamstring Hamstring and Glute Glute
Core
Side Plank
Core
Bird Dog Plank
Core
Thursday ? Chest, Shoulder, Triceps, Quadriceps, and Calves
Exercise
Muscles Worked
Incline Push-Ups
Chest
Narrow Pushup (Kneeling or on toes)
Triceps and Chest
Kneeling Pike Push-Ups
Shoulder and Triceps
Bench Dips
Triceps
Squat Jumps
Quads
Lateral Squat
Quads and Hams
Standing Calf Raises
Calves
Tuesday ? Back, Biceps, Core, Hamstrings, and Glutes
Exercise
Muscles Worked
Inverted Rows
Back and Biceps
Assisted Pullups
Back and Biceps
Floor IYT Raises
Back and Rear Delt
Chinups
Biceps and Back
Nordic Hamstring Curl
Hamstring
Single-Leg RDL
Hamstring and Glute
Glutes Thrust
Glute
Reps 8 x 2 10 x 2 10 x 2 45-60 seconds 20-30 seconds 20-30 seconds
Reps 10 x 2
10 x 2
6 x 2 10 x 2 15 x 2 10 x 2 10 x 2
Reps 8 x 2 AMRAP 8 x 2 8 x 2 8 x 2 10 x 2 10 x 2
Exercise Mountain Climbing Reverse Crunches Plank
Muscles Worked Core Core Core
Reps
20-30 seconds
20-30 seconds
45-60 seconds
You can see more calisthenics exercises
1. Calisthenics Full Body Workout, Routine, And PDF 2. Calisthenics Push Workout For Beginner 3. The Best Calisthenics Chest Workout 4. The Best Calisthenics Back Workout And Exercises 5. Calisthenics Pull Workout (The 9 Best Exercises) 6. Calisthenics Ab Exercises (The 10 Best Workout) 7. Best Calisthenics Shoulder Workout (10 Exercises) 8. Calisthenics For Weight Loss (Workout And Plan)
Please help me grow on social sites: Instagram
Facebook:
YouTube:
................
................
In order to avoid copyright disputes, this page is only a partial summary.
To fulfill the demand for quickly locating and searching documents.
It is intelligent file search solution for home and business.
Related download
- 5 effective biceps workout routines beginner to advanced
- 12 week full body workout routine for beginners
- 3 day full body workout routine for beginners thefitnessphantom
- 4 week beginner workout routine for women muscle strength
- bodyweight workouts for beginners at home without equipment an
- 4 week dumbbell workout plan for beginners thefitnessphantom
- beginner calisthenics workout plan weekly routine thefitnessphantom
- tabata fitness stations open physical education curriculum
- bodyweight crossfit workouts an ultimate guide with pdf
- pilates for beginners workout routines to change your body paperback
Related searches
- bodyweight workout plan for men
- beginners fitness workout plan printable
- full body workout plan pdf
- navy seal workout plan pdf
- bodyweight calisthenics workout pdf
- beginner bodyweight workout pdf
- bodyweight workout plan pdf
- 30 day calisthenics workout routine
- beginner gym workout female
- 10 week workout plan men
- weekly workout plan for women
- daily workout plan for women