PULL Workout Calisthenics Routine For ALL LEVELS (Follow Along)

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This will be the first workout routine of a Split Training schedule that you can follow to target all the different movement patterns that there are in Calisthenics (Pull, Push & Legs). Let's start with a pulling routine today to work both on strength, endurance, explosiveness and muscle building. You can do this workout both on circuit style or reps & sets (Watch my latest video to understand the pros & cons of both methods). Here is the routine in both approaches of training:

PULL CALISTHENICS ROUTINE - REPS/SETS

Explosive pull ups (4-6x reps) - 5x SETS
Tuck Front Lever raises (8x reps) - 3x SETS
Wide/Close grip pull ups (8/8x reps) - 3x SETS
Reverse flies (10x reps) - 3x SETS
Single arm body rows (8x reps e/s) - 3x SETS
Slow chin up (20/20/20x secs) - 1x SINGLE SET
Ring curls (10x reps) - 4x SETS

-Perform each exercise for the recommended amount of REPS.
-Rest 30-90 seconds between each exercise.
-Repeat each exercise for the recommended amount of SETS.
-Rest as needed in between exercises (1-2 minutes recommended)
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PULL CALISTHENICS ROUTINE - REPS/SETS

Explosive pull ups (4-6x reps)
Tuck Front Lever raises (8x reps)
Wide/Close grip pull ups (8/8x reps)
Reverse flies (10x reps)
Single arm body rows (8x reps e/s)
Slow chin up (20/20/20x secs)
Ring curls (10x reps)

-Perform each exercise for the recommended amount of REPS.
-Little to no rest in between exercises.
-Rest as needed in between each CYCLE (2-3 minutes recommended).
-Repeat full routine 3-4x CYCLES.

NOTES:
-If working towards strength, reps & sets training will work best.
-Reps/Sets & number of cycles are there for guidelines. Adjust the numbers to your level.
-Recommended routine frequency: 2-3x/week.

Stay strong, stay focused.
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Chủ Nhật, 12 tháng 1, 2020

PULL Workout Calisthenics Routine For ALL LEVELS (Follow Along)