Ultimate Physique Fat Burning Program

( Calisthenics Only – Pro )

Week 1 & 2 Day 2 & 9 – Back & Tricep with Fat Burning
( 45 mins – Calisthenics - Fat Burning – Advanced )
 Warm- up ( 1 set )  Round 1 ( 3 sets )  Round 2 ( 3 sets )  Round 3 ( 3
sets )
Push Ups One Arm Assisted Pull Up Pull Ups ( Wide, Shoulder, Assisted Impossible Dip
25 reps - rest 30 seconds 6 reps each - rest 30 Close ) 5 reps – rest 30 seconds
seconds 10 reps each – rest 30 seconds
Bicycles Upside Down Deadlift L- Sit Pull Ups Straight Dips
45 seconds – rest 15 15 reps – rest 30 seconds 10 reps – rest 30 seconds 15 reps – rest 30 seconds
seconds
In and Out ( Open & Front Lever Raises Pull Over Skull Crushers
Close ) 10 reps 10 reps 12 reps – rest 30 seconds
45 seconds – rest 15
seconds
Shoulder to Shoulder Rest 1 minute Rest 1 minute Cross Tricep Extensions
45 seconds – rest 15 7 reps each – rest 30
seconds seconds
High Knee Runs One Arm Bench Dips
45 seconds – rest 15 8 reps each
seconds
L- Sit Hold Rest 1
Max Hold minute

Rest 1 minute