PUSH Workout Calisthenics Routine For ALL LEVELS (Follow Along)


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Second 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). Today we are doing a pushing routine (Chest, triceps & shoulders) that can be used for building strength, endurance, explosiveness and muscle building (depending on which method of training you use). You can do this workout both on circuit style or reps & sets (Watch our latest video on the “SM ACADEMY” playlist to understand the pros & cons of both methods). Here is the routine in both approaches of training:

PUSH CALISTHENICS ROUTINE – REPS/SETS

1. Explosive straight bar dips (4-6x reps) – 5x SETS
2. Tuck Planche raises (8x reps) – 3x SETS
3. Handstand push ups (8x reps) – 3x SETS
4. Ring chest flies (8x reps) – 3x SETS
5. One arm push ups (6x reps e/s) – 3x SETS
6. Slow Dip (30/30/30x secs) – 1x SINGLE SET
7. Skull crusher (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)

NOTES:
-If working towards strength, make your rest periods longer (2-5 minutes).
-Reps & Sets are there for guidelines. Adjust the numbers to your level.
-Recommended frequency: 2-3x/week.

PUSH CALISTHENICS ROUTINE – CIRCUIT STYLE

1. Explosive straight bar dips (4-6x reps)
2. Tuck Planche raises (8x reps)
3. Handstand push ups (8x reps)
4. Ring chest flies (8x reps)
5. One arm push ups (6x reps e/s)
6. Slow Dip (30/30/30x secs)
7. Skull crusher (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 & number of cycles are there for guidelines. Adjust the numbers to your level.
-Recommended frequency: 2-3x/week.
Stay strong, stay focused.
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The SM Team.

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