Summary: Pull ups/dips 6-12 reps 3 sets (3 min rest in between sets) Body rows/diamond pushups 15-20 reps 3 sets (90 second rest in between sets) 1st set 2 second eccentric/concentric 2nd set quick concentric 2 sec hold 1 sec eccentric 3rd set quick concentric 1sec eccentric Order of exercise 1 pull ups 2 body rows 3 dips 4 diamond pushups
1. Pull ups 6-12 reps - 1st set : 2 sec up, 2 sec down - 2nd set : quickly up, 2 sec hold, 2 sec down - 3rd set : quickly up, 1 sec down - all sets have 3 min rests 2. Body rows 15-25 - all sets are same as pull ups 3. Dips 6-12 - all sets are same as pull ups, only reversed in order - all sets have 90 sec rests 4. Diamond push ups 15-25 -all sets are same as dips
2 days later still feeling the pain from this. I used a 10kg weight vest on the last set of each exercise to increase strength and this is a great upper body set of exercises 👍👍
What are some ways to lost lots of fat? I read lots of good opinions on the net about how exactly Okibetonic Secrets can assist you lost a lot of fat. Has anyone tried this popular lose weight diet plan?
@Wrong, wrong, wrong ... if you think squatting with zero weight on your back aka air squat will maintain your strength level like squatting 150kg for reps then you're delusional. You warm up with the bar then ad some light weight, thats it. Obviously your are week, never lifted heavy if that is how you think ...
Normally your legs are always carrying you when you walk, so doing calisthenics requires explosive training and weighted training for building muscle in the legs. Think of it: you "squat" when you sit down on a chair or jump. You "heel raise" when you tap your foot, stand on toes to see, or walk. When you kneel you "stretch" your hamstrings. Because your body is used to these movements, you have to "go EVEN, FURTHER, BEYOND" to get a good training for legs. And with calisthenics, explosive and weighted training for building muscle. Isometric for conditioning. Wear a vest or chains for standard lunges or calve launchers. Use a resistance band when you do lunges to pull weight, or carry actual weights (or combine, like weighted, explosive lunges). But more likely you are gonna have to use a barbell or some type of heavy sack to squat, deadlift, and calve raises. I'm sure they may do something and I try their workout :D
Ihr seit das Beste was youtube im Sport Genre zu bieten hat. Niemand erklärt und veranschaulicht besser einzelne Übungen oder ganze Workouts. Danke euch macht weiter so.
Calisthenicmovement But why can‘t we login with our e-mail and password from your previous site? I bought your programs on the site that you guys had before. Auf Deutsch: Ich kann mich nicht mit meinen Login Daten von eurer vorherigen Webseite bei der neuen anmelden.
Awesome! Those 4 compound basics (2 pull + 2 push) are the staple of a calisthenics program and bulletproof to give you a solid upper body physique. It's good to see an approach like this that will give you that much needed extra something to avoid plateaus and go further.
Unless you do it 4 times/week the number of working sets/week is a lot below what's needed for noticeable hypertrophy if it's your only upper body workout. At least if you're at an intermediate level. Decreasing the rest time by a lot could help by introducing metabolic stress though so don't be afraid to do it or include additional lifts for maximum effect!
Sk0lzkiy 4 sets of: pull ups supersetted with handstand push ups; Australian pull ups supersetted with pseudo push ups; Chin ups supersetted with dips; Do you think it’s enough volume if it’s done 3 times per week?
@@giacbejo Id suggest you check out Gabo Saturnos pull and push workouts. I'd say if you do those 2 push 2 pull days and a leg day thats absolutely enough.
@@ekibaevdamir9345 I do just 2 sets for each move and feel alot of strength after 1 month. Always bern skinny but has stretched my back out. Stand with much better posture
Getting my mind right for starting this afternoon. Just finished their 4 week program, and have that nervous energy that you get when starting something new.
This workout absolutely kills it. I was surprised that the high rep exercises were much more difficult for me. Defintely gonna work on them - keep it up guys your channel is one of the best calisthenics channels out there!
If you have a park nearby, you can also buy gymnastics rings and hang them in the trees. I do that fairly regularly; it does make most moves more challenging (dips especially).
Love your videos and teachings. You are one of the very few most authentic and effective fitness channels I have seen yet on RUclips. Pls keep up the good work!
i am sure many of us would love to be educated on why the rep speeds work well together relative to the way they are introduced sequentially! if at all possible I hope you guys could shed a light on this. IT WOULD MEAN SO MUCH! also great work as always guys ! cheers
Hey habe genau die gleichen Übungen bis auf die Dips in meinem Workout immer genacht, viele Dank für die ganzen Erweiterungen und Verbesserungen, die ihr hier präsentiert habt 😄
Thank you a lot, guys! You're content is not gold but platinum! Actually, one could do this routine for a very long time and progressively use mor resistance! Simple and elegant!
People will always look better in pictures then in videos cause in pictures you can choose your lighting and add shades so that will make you look ripped
Finally a new video from you guys!!! That’s a really good idea for a workout, I’ve been doing something similar lately and I have to say you can feel the burn!!! 💪💪
Please pay attention to his body position doing the dip....its a chest dip, not a tricep on....thnx bro's this one is on my workout menu for tommorow 😎😉
Thx guys 4 this awesome video (as always ;) I've been doing this workout for at least a month and it feels dope, but I've been added a few more excersises at the rest time, to create more Full Body Workout (and save some time ;), instead of doing only Upper Body Workout, and now it looks like this: - Warmup - Training: - 3 sets of max Pullups & 3 sets of Skin the Cat (at the rest time) - 3 sets of max Bodyrows & 3 sets of Leg Raises (at the rest time) - 3 sets of max Dips & 3 sets of Squats (at the rest time) - 3 sets of max Pushups & 3 sets of Bridges (at the rest time) - Stretching Greetings for all Calisthenics fans from Poland :)
What do you guys think about my routine? 4x4 muscle UPS (no kipping) 10x4 Pull UPS 15x4 Dips 16x4 Push Ups (Usually Variations like Diamond, Decline or Explosive) Repeat Pull Ups, Dips and Push Ups in the same order one more time, using the basic form and less reps (8x4 Pull Ups, 10x4 Dips and 12x4 Push Ups) One minute rest in between series, 3-5 minute rests in between excercises
Wow... i do almost same workout routine and just found out this video. Only change i have is i do different variation of push ups, incline,decline,pike and diamond. And yes i have had good gains from this routine, you can do all these exercise and add another for your weak muscles, for example if you want to work biceps add chin ups as well.
I think I will definitely incorporate the slow movement to fast movement progression. This , to me, gives your mind, and body time to warm up, or prepare for more resistance.
Please clarify/correct this: It is has always been my understanding that once a person's optimum tear down has been achieved, rest, nutrition and time are required for the actual 'building' process to be initiated and completed. Beyond the optimum tear down, needless and counter-productive damage to the body is occurring. The amount of each of these rebuilding components are dictated by age, sex and hereditary traits. Bottom line: once a full tear down has been achieved, nothing beyond the rebuilding components noted can further the desired result(s). Is this not true?
Damn!!! Tried this workout after some months off - and I am BEAT!! Thanks for another great workout and awesome content!! I’m gonna stick with this the next couple of months!!💪
Is it okay to change the order so after the pull ups do the dips then the rows then the push ups ? Also is it okay to do supersets ? For example a pull up set then half the rest time then a dips set .....etc
GREAT video! Another example on how to make plenty of progress with the SAME exercises by modifying a couple of variables here and there. DANKE El Eggs and Sven. Keep it up
After watching a lot of videos like this and did it everyday, i feel my body looks more shaped, i'm curious is it just my feeling or it really did work . But at least it gives me motivation to workout more.
I have a question. I am used to circuit training with minimum rest between sets. I often hear that you should keep rest short to keep the body warm etc.... So is it alright to take such long rests between sets? Thanks
Yes, very short rest times and circuit training is the worst thing you can do if you train for strength. When it comes to building muscle it's one of many other methods but it's not the best way.
Doing this for 2 weeks, but with some limitations: 3 sets x 5 reps pullups, 3 sets x 15 bar row reps, 3 sets x 12 dips reps, 3 sets x 15 diamond pushups reps.
@@franciscogomezastua4155 When did you moved to another plan? It's also what I've started with last year, except I am doing pull-push-pull-push. I am currently at 10 pull-ups max and started adding weight to that but I wonder if I should progress or start implementing skills. Yesterday I included a 5 min handstand routine befor I start working out and think I will continue with that. Any more advice?
@@dropsnooze5274 I'm not the best to be asking for advice but I prefer to keep pull-pull-push-push so to take the muscle closer to failure before moving on to something else. I think that's the reason they recommend doing both excercises on one leg before moving to the other leg in this other video: ruclips.net/video/eWyZWZtvsxk/видео.html As for progressive overload vs skills it depends on your goals, I'm a hardgainer so I tend to prioritize hypertrophy.
Did a bit modified version with one more regular ser on top of that. Great workout, great pump. I've ben going back and forth with weighted calisthenics and lifting weights in my home gym, and I didn't know how to change up my routines any more. This was a nice change and challenging workout. I also used this scheme for other workouts like bodyweight skull crushers, bodyweight chest fly with TRX bands, etc... Thanks!
I want to ask and i hope i get an answer. When I do my exercises i don't feel my muscles burning but i barely catch my breathe. I feel like i don't get values like this. Any opinions ?
My workout is more intense than that... 4 × 8-12 Pull ups 4 × 8-12 Chin Ups 4 × 15 Dips 4 × 15-20 One Bar Dips 4 × 15-20 Australian Pull Ups. With approximately 30seconds - 1 minute of resting between sets. What do you think about this ? :)
Now my routine looks like this Mon, wed and fri Warmups with pressup 3sets and hanging leg raise 3set DB/BB bench press 4set 6-8 Dips 4set 8-12 Aus pullup 4set 8-12 Pullup 4set 5 - 10 BB/DB Row 4set Overhead press 4set Squats/lunges 3-4set Db Flyes for shoulders 3-4sets ...sometimes I would add forearms excercise or weighted abs excercise
No, it isn't more intense because in the calimove workout each set is different, the tempo and isometric holds make the workout more intense and harder!
Summary:
Pull ups/dips 6-12 reps 3 sets (3 min rest in between sets)
Body rows/diamond pushups 15-20 reps 3 sets (90 second rest in between sets)
1st set 2 second eccentric/concentric
2nd set quick concentric 2 sec hold 1 sec eccentric
3rd set quick concentric 1sec eccentric
Order of exercise 1 pull ups 2 body rows 3 dips 4 diamond pushups
Hero
Thank you!
Are all 12 exercises total?
@@TheBEAST-si2sb you got any resulst?
That is what I was looking for!
1. Pull ups 6-12 reps
- 1st set : 2 sec up, 2 sec down
- 2nd set : quickly up, 2 sec hold, 2 sec down
- 3rd set : quickly up, 1 sec down
- all sets have 3 min rests
2. Body rows 15-25
- all sets are same as pull ups
3. Dips 6-12
- all sets are same as pull ups, only reversed in order
- all sets have 90 sec rests
4. Diamond push ups 15-25
-all sets are same as dips
That park gym is awesome. I missed most of the workout just admiring the bars, their color, design and configuration.
I think they are in Algarve (Portugal), at Quarteira's Calisthenics Park. I've been there and it's really nice place to workout!
@@andrebaixo07 wow thanks! Very cool place
2 days later still feeling the pain from this. I used a 10kg weight vest on the last set of each exercise to increase strength and this is a great upper body set of exercises 👍👍
What are some ways to lost lots of fat? I read lots of good opinions on the net about how exactly Okibetonic Secrets can assist you lost a lot of fat. Has anyone tried this popular lose weight diet plan?
Please do a lower body version of this.
Yes!
Do atg heavy squats.
Gyms are like everywhere, even if most of them aren't the best.
@Wrong, wrong, wrong ... if you think squatting with zero weight on your back aka air squat will maintain your strength level like squatting 150kg for reps then you're delusional. You warm up with the bar then ad some light weight, thats it.
Obviously your are week, never lifted heavy if that is how you think ...
Normally your legs are always carrying you when you walk, so doing calisthenics requires explosive training and weighted training for building muscle in the legs.
Think of it: you "squat" when you sit down on a chair or jump. You "heel raise" when you tap your foot, stand on toes to see, or walk. When you kneel you "stretch" your hamstrings. Because your body is used to these movements, you have to "go EVEN, FURTHER, BEYOND" to get a good training for legs. And with calisthenics, explosive and weighted training for building muscle. Isometric for conditioning.
Wear a vest or chains for standard lunges or calve launchers. Use a resistance band when you do lunges to pull weight, or carry actual weights (or combine, like weighted, explosive lunges). But more likely you are gonna have to use a barbell or some type of heavy sack to squat, deadlift, and calve raises.
I'm sure they may do something and I try their workout :D
Ihr seit das Beste was youtube im Sport Genre zu bieten hat. Niemand erklärt und veranschaulicht besser einzelne Übungen oder ganze Workouts. Danke euch macht weiter so.
Johny89 Johny89 athlean-x ..
Hey Guys, we just released our new Website. Check it out: ➡️ calimove.com ⬅️
Bro I am thin in body shape .how can I be fit
Check our Workout Programs.
I thank you very much.Is it possible to put video translation in Arabic?
Calisthenicmovement But why can‘t we login with our e-mail and password from your previous site? I bought your programs on the site that you guys had before.
Auf Deutsch: Ich kann mich nicht mit meinen Login Daten von eurer vorherigen Webseite bei der neuen anmelden.
Wir geben dir natürlich den Zugang zur neuen Seite. Du musst uns nur per mail kontaktieren: calimove24@gmail.com
Awesome! Those 4 compound basics (2 pull + 2 push) are the staple of a calisthenics program and bulletproof to give you a solid upper body physique. It's good to see an approach like this that will give you that much needed extra something to avoid plateaus and go further.
You guys are awesome, I always follow your tips and my workouts just got better.
Junior AJ kk
You guys and Red Delta Project are easily my favorite fitness channels on RUclips
Unless you do it 4 times/week the number of working sets/week is a lot below what's needed for noticeable hypertrophy if it's your only upper body workout. At least if you're at an intermediate level.
Decreasing the rest time by a lot could help by introducing metabolic stress though so don't be afraid to do it or include additional lifts for maximum effect!
Sk0lzkiy 4 sets of:
pull ups supersetted with handstand push ups;
Australian pull ups supersetted with pseudo push ups;
Chin ups supersetted with dips;
Do you think it’s enough volume if it’s done 3 times per week?
@@giacbejo Id suggest you check out Gabo Saturnos pull and push workouts. I'd say if you do those 2 push 2 pull days and a leg day thats absolutely enough.
Would I be able to do this with my shirt on ?
Yes, at Planet Fitness
Of course not. The workout will be even more effective if you wear blue shorts.
not if there is a camera bro!
@@raksh9 face pulls would make it better.... With External rotation : Jeff.
You'll just rip a good shirt....
Has anyone actually done this? I’ve been doing it for 3 weeks and it has easily become my favorite routine. Strength, hypertrophy all in one. Legit.
How many days a week? I was going to try it every second day...
How many days a week?
Probably 3 to 4
@@ekibaevdamir9345 I do just 2 sets for each move and feel alot of strength after 1 month. Always bern skinny but has stretched my back out. Stand with much better posture
Getting my mind right for starting this afternoon. Just finished their 4 week program, and have that nervous energy that you get when starting something new.
How was your progress after the 4 week program?
Looks like an awesome workout, guys. Thanks! I wasn't too sure about it at first, but the tempo changes will do the trick ☺
This workout absolutely kills it. I was surprised that the high rep exercises were much more difficult for me. Defintely gonna work on them - keep it up guys your channel is one of the best calisthenics channels out there!
Amy resulst?
That seagull flying over was everything
Looking at Sven workout makes me feel invincible
If these bars were available at my home, I wouldn't have gone to a gym.
If you have a park nearby, you can also buy gymnastics rings and hang them in the trees. I do that fairly regularly; it does make most moves more challenging (dips especially).
And if you had a gym at home you wouldn’t need these bars.
Oggy Oggy and if you lived behind the bars you'd have a prison gym membership for free 😋
...ok, not funny. I am really, really sorry.
In Bulgaria we have those for free use in public parks.
buy a powercage for 300$ (if you have the room to spare) and go to town ...
Love your videos and teachings. You are one of the very few most authentic and effective fitness channels I have seen yet on RUclips. Pls keep up the good work!
Just by looking at this awesome workout I already feel my muscles being totally destroyed! I gotta give a try. Thanks guys!
To this day I still recommend this workout for beginners of any sort of lifting, not just calisthenics.
Great workout,simple, effective and fits for anyone no matter his fit level
i am sure many of us would love to be educated on why the rep speeds work well together relative to the way they are introduced sequentially! if at all possible I hope you guys could shed a light on this. IT WOULD MEAN SO MUCH! also great work as always guys ! cheers
Been doing something similar in recent weeks...
Just finished this
The change in tempo makes a huge difference..
👌
So on a scale of 1-10 how good is it?
Doing this on every Monday. And doing a ring version on Wednesday.
Very effective
I have been doing the same workout for months :) awesome results
How often did you do it?
@@777tillinfinity start with 3 day a week.
@@abdulvahid4203 Thankyou! Tried last week 4 times, every second day and had a really sore shoulder.. taken 3 days off, now will just do 3 🙏
@@777tillinfinity 👍
@@777tillinfinity if 3 days a week is tough just do it 2 days. When I started I did only twice a week. Learning to rest is very important.
Follow timing starting 02:26
Thank you Calisthenicmovement!
thinking of trying calisthenics, hopefully not too late for a 34yr old!
Hey habe genau die gleichen Übungen bis auf die Dips in meinem Workout immer genacht, viele Dank für die ganzen Erweiterungen und Verbesserungen, die ihr hier präsentiert habt 😄
Thank you a lot, guys!
You're content is not gold but platinum!
Actually, one could do this routine for a very long time and progressively use mor resistance! Simple and elegant!
He looks damm muscular in thumbnail !!...
People will always look better in pictures then in videos cause in pictures you can choose your lighting and add shades so that will make you look ripped
He is muscular , just that the lighting in the picture exaggerated tha abit
Finally a new video from you guys!!! That’s a really good idea for a workout, I’ve been doing something similar lately and I have to say you can feel the burn!!! 💪💪
Please pay attention to his body position doing the dip....its a chest dip, not a tricep on....thnx bro's this one is on my workout menu for tommorow 😎😉
Thx guys 4 this awesome video (as always ;) I've been doing this workout for at least a month and it feels dope, but I've been added a few more excersises at the rest time, to create more Full Body Workout (and save some time ;), instead of doing only Upper Body Workout, and now it looks like this:
- Warmup
- Training:
- 3 sets of max Pullups & 3 sets of Skin the Cat (at the rest time)
- 3 sets of max Bodyrows & 3 sets of Leg Raises (at the rest time)
- 3 sets of max Dips & 3 sets of Squats (at the rest time)
- 3 sets of max Pushups & 3 sets of Bridges (at the rest time)
- Stretching
Greetings for all Calisthenics fans from Poland :)
Awesome video. Just as every video. I know this isn't special, but every video of you guys is awesome.
Very simple but effective👍🏻 I’v found that the proper rest between sets is so important.
What about RESTING TIME in between DIFFERENT EXERCISES?
Ex (3 set Pulls up) - resting time? - (3 sets body row)..and so on..
I quess three minutes as well
Youre really stupid
geil! Danke für das Workout. Ihr seid echt ne Bereichung mit euren Übungen und es geht mir viel besser als mit Gewichten.
Ich glaube das werde ich morgen statt meinem geplanten pull Workout machen😀.
Danke Jungs💪
@DerSchwarzeJulian sauber 😁💪
Simple, straight to the points, details. U gain new subs..
What do you guys think about my routine?
4x4 muscle UPS (no kipping)
10x4 Pull UPS
15x4 Dips
16x4 Push Ups (Usually Variations like Diamond, Decline or Explosive)
Repeat Pull Ups, Dips and Push Ups in the same order one more time, using the basic form and less reps (8x4 Pull Ups, 10x4 Dips and 12x4 Push Ups)
One minute rest in between series, 3-5 minute rests in between excercises
Also incorporate body rows for the middle/upper back, but really good!
good for a friday night pump, not great for strength or muscle :(
Add Front Levers too it and don't forget to train the lowerbody at least as hard if not harder!
You can do 4 muscle ups but only do sets of 10 for pull ups?
What about lower body?
Great video, bodyweight training is incredible! Far too many people overlook the power of their own body 💪
Just before my workout.
_perfect_
Fit4EPICness
.
Good for you man
How many days a week should we repeat it for maximum efficiency?
Nice Workout Btw!
I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge diet, I have noticed great muscle growth.
Wow... i do almost same workout routine and just found out this video. Only change i have is i do different variation of push ups, incline,decline,pike and diamond. And yes i have had good gains from this routine, you can do all these exercise and add another for your weak muscles, for example if you want to work biceps add chin ups as well.
I'm Sven's fan.
I think he's really cool.
Yes @egor
@@Brigand17 no that's El eggs
@@Brigand17 the dude doing exercises is Sven, the bald one is Alex.
I think I will definitely incorporate the slow movement to fast movement progression.
This , to me, gives your mind, and body time to warm up, or prepare for more resistance.
Falta um canal BR com uma qualidade de informação dessas
Please clarify/correct this: It is has always been my understanding that once a person's optimum tear down has been achieved, rest, nutrition and time are required for the actual 'building' process to be initiated and completed. Beyond the optimum tear down, needless and counter-productive damage to the body is occurring.
The amount of each of these rebuilding components are dictated by age, sex and hereditary traits.
Bottom line: once a full tear down has been achieved, nothing beyond the rebuilding components noted can further the desired result(s).
Is this not true?
Is this in Quarteira, Portugal!
Great video btw.
Damn!!! Tried this workout after some months off - and I am BEAT!!
Thanks for another great workout and awesome content!! I’m gonna stick with this the next couple of months!!💪
Damn! That thumbnail looks like photoshop! Well done Sven
I am modifying it: pullup, squat, body row, dips, squat, pushups then rest 90 seconds, repeat 3 times. Thanks for the great routine.
That´s in Algarve, Quarteira xD im from there
Keep the good work guys!
What a great video Calistenicmovement you guys are killing it keep hitting us!
Can you do a tutorial on how to train for tiger bend hspu ....?
Awesome, felt like I was hitting a plateau on these exercices, but tried with the proposed rep-speeds and it felt so challenging. Thank you!
Is it okay to change the order so after the pull ups do the dips then the rows then the push ups ?
Also is it okay to do supersets ? For example a pull up set then half the rest time then a dips set .....etc
no, that's not okay, you will be arrested if you do so
@@MusZism Thankyou!! People are taking the order of the workout as a joke, sadly.
GREAT video! Another example on how to make plenty of progress with the SAME exercises by modifying a couple of variables here and there. DANKE El Eggs and Sven. Keep it up
After watching a lot of videos like this and did it everyday, i feel my body looks more shaped, i'm curious is it just my feeling or it really did work . But at least it gives me motivation to workout more.
I love these exercises, really effective! thanks for the video!
I have a question. I am used to circuit training with minimum rest between sets. I often hear that you should keep rest short to keep the body warm etc....
So is it alright to take such long rests between sets?
Thanks
Yes, very short rest times and circuit training is the worst thing you can do if you train for strength. When it comes to building muscle it's one of many other methods but it's not the best way.
Thanks
you guys are always killing it!! this workout looks intense!!
This spot its in Vilamoura , Portugal right ?
Yha
This workout hard and it keeps me consistent thank you so much
sounds good, what,s the science behind it?
You guys make exercise look ridiculously easy.
the govment removed our playground workout equipment.. time to get creative..
wow, impressively detailed, i have NO questions after watching this
chin ups for pull ups for the biceps?
Yes you can do Chin Ups instead of Pull Ups or just do the Bodyrows with a "Chin Up Grip".
nice, thx for the answer😎
Hanging rows also work biceps.
Sven, You are my great idol, inspiration. Soon I will buy the program, and it will be incredible to be trained by you
FitnessFAQ Is gonna be upset about this upload...
Lol
Why? He was about to upload same topic again?
@@Nunak91 i think it is because he like high sets workout
Actually they are friends in real life so I doubt he would be upset haha
Plz do lower body workout...
Second day..and I already feel big!
Lol just woke up
BLUEDRAGONFLY
Lol just went to sleep.
Doing this for 2 weeks, but with some limitations: 3 sets x 5 reps pullups, 3 sets x 15 bar row reps, 3 sets x 12 dips reps, 3 sets x 15 diamond pushups reps.
Gatis Mezītis have u got muscle gains? Than I'm doing it!!!!! Hope the thumbnail rains true
4:33 il never be able to do that!
Haha I see what you did there
I love this and already do a similar variation of this! Also it would be nice to have a recap of all the set rest times and rep speeds in a list form
where is my favourite blue shots abd bald guy ??
PLEASE take him in your vedios too like before yoy does...
✌️peace ... no offence
Wow free upper body workout. Thank you for sharing!
10-20 sets for big bodyparts and 6-12 for small bodyparts, simple
Sets or reps?
Says sets, my dude
MegaStar Dhoni Weekly sets per bodypart
simple but not optimal.
So 10-20 sets for my d@#&
Amazing program, I'll use it one day every week 💚
Ahahhh its mine, I've got the same routine
Me too, it's what I started doing when I got rings at home. But this gave me a better structure.
@@franciscogomezastua4155 When did you moved to another plan?
It's also what I've started with last year, except I am doing pull-push-pull-push.
I am currently at 10 pull-ups max and started adding weight to that but I wonder if I should progress or start implementing skills.
Yesterday I included a 5 min handstand routine befor I start working out and think I will continue with that. Any more advice?
@@dropsnooze5274 I'm not the best to be asking for advice but I prefer to keep pull-pull-push-push so to take the muscle closer to failure before moving on to something else. I think that's the reason they recommend doing both excercises on one leg before moving to the other leg in this other video: ruclips.net/video/eWyZWZtvsxk/видео.html
As for progressive overload vs skills it depends on your goals, I'm a hardgainer so I tend to prioritize hypertrophy.
Vous êtes déconnecté de la réalité d’un débutant.
me: Totally gonna do these later
later* me: eating ice cream*
Can I do this routine daily? Or, do I have to rest at least one day between each routine?
Mr. Sven is so beautiful... xoxo
Did a bit modified version with one more regular ser on top of that. Great workout, great pump. I've ben going back and forth with weighted calisthenics and lifting weights in my home gym, and I didn't know how to change up my routines any more. This was a nice change and challenging workout. I also used this scheme for other workouts like bodyweight skull crushers, bodyweight chest fly with TRX bands, etc... Thanks!
I want to ask and i hope i get an answer.
When I do my exercises i don't feel my muscles burning but i barely catch my breathe.
I feel like i don't get values like this.
Any opinions ?
@Youssef Mehni yes mate and it's animated so i am doing it right.
But i feel my body can take more but not my breathe
@@TruthSeekerClub you need to check your breathing during exercise. Maybe too fast or too inconsistent. And do you smoke?
you need cardio but make sure youre breathing through your nose while you do it.
Cardiotraining! Go running and swimming at least twice a week.
Maybe you do exercise in apnea
thankyu good sir’s i’m 48 been doing callisthenics 5 months great 👍🏻🔥💪💪💪💪🔥🔥🔥🔥🔥🔥
if you doing 25 reps for 5 sets of all of this, you still gaining muscle mass ?
3 sets
braikka you can't gain mass with 5 sets ? 😲
What do you mean? You do 5 sets of 25 pullups?
Nunak91 why not ? 😂 maybe not today lets say 10 reps of 5 sets of pull ups
@@jeanjacques_Dessalines of course you can gain muscle mass with 5x!
Perfect 👌 i can do it
I think i will add muscle ups too
It's a legendary exercise to gain muscle and strength
My workout is more intense than that...
4 × 8-12 Pull ups
4 × 8-12 Chin Ups
4 × 15 Dips
4 × 15-20 One Bar Dips
4 × 15-20 Australian Pull Ups.
With approximately 30seconds - 1 minute of resting between sets.
What do you think about this ? :)
Looks great, but add 4 sets of pushups at the end.
I use to do all that except 1 bar dips all with 5sets...
Now my routine looks like this
Mon, wed and fri
Warmups with pressup 3sets and hanging leg raise 3set
DB/BB bench press 4set 6-8
Dips 4set 8-12
Aus pullup 4set 8-12
Pullup 4set 5 - 10
BB/DB Row 4set
Overhead press 4set
Squats/lunges 3-4set
Db Flyes for shoulders 3-4sets
...sometimes I would add forearms excercise or weighted abs excercise
Due to slacking and not eating Enough I lost a about 2.2Ibs during bulkingbut so far I've gained nearly 10Ibs
No, it isn't more intense because in the calimove workout each set is different, the tempo and isometric holds make the workout more intense and harder!
Oh, I get it. This incorporates the rep speeds for strength, endurance and hypertrophy separately. Saw this in an older video of you guys.
This is too easy....
You should stay at your base strenght training.
This are not even real diamond pushups you do.
Guys.. I'm not joking...this nothing for someone who trained weighted calisthenics for 3 years
Just make it harder by adding weight. We even say it in the video.
You cant add weight on pushups.
MrMethadrine decline/plate/dbs in bkpk
I found this very helpful especially when my work is overloading and I only have 1 or 2 days per week to work out added with a HIIT circuit afterward
Great video, love the detail & camera angles.
Great video, I love calisthenics so I will subscribe👍🏻👍🏻
Nice one❣️...do we have to do this daily ???...when should be rest day??..and please also make Video for lower body workout as well(@home).
Great vids.
Thanks.
Pls upload a video for wrist & hand strengthening.
👍🙏