21 oct 2021 workout program

- The workouts are mainly calisthenics body weighs and dumbbells 5kg (dispo
equipment’s)

(equipment I need to buy: good dumbbells, bands, dip bar.)

So the workouts are going to be: - 2 push (A, B).

- 2 pulls (A, B).
- 2 legs (A, B).
- 2 upper (A, B).

Focusing on gaining strength of the basic exercises: push-ups, dips, pull ups, chin ups.

Also developing strength to be able to do the next exercises: handstand, muscle up,
V-sit, front lever, pushing bar horizontally.

Try these calisthenics movements after finishing the sessions

Abs workout 5 times a week. 5 to 10mn

Stretching + corrective ex after workout 5 to 10mn

1 day of cardio playing basketball or soldier of steel workout. 30 to 45mn

On rest days Locomotion animal movements 5 to 10mn 3 times a week (preferably

after a walk) + hold exercises

Consistency is key, 3 workouts a week is the minimum on each week but every week I
should workout 4 times.

So when to workout: right now: mon, tus, Friday, sun, always before sunset,
 The workouts

Push A Push B

pushup 4x4-6 overheadbarbell press 4x4-6

hitolowxrossover 3x10-12
dumbellsholder 4x8-10
lateralraise. 3x12-15
layingdumbbelltricepsextension 3x10-12
rotatorcuff 3x15-20
dumbellunderhandpress 3x8-10
dumbellabducrow 3x8-10
dumbellfloor flys 3x10-12
closegripsbarbelltri 3x6-8
pushup plus 3x failur

Pull A Pull B

deadlift 1x5 snatchgripdeadlift 3x5

chestsup rows 3x8-10 pull up 3x6-8
DB lat pullover 2-3 x 10-12 dumbgorillagrip 3x10-12
db high pull 3x10-12 straightarmpushdown2-3x12-15
bicep chincurls 3xF barbell bicep 3x6-8
angelanddevil. 3x15-20 facepull 3x15-20