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Description

A calisthenichs ( bodyweight) workout for increasing muscle mass. It contains upper and lower body exercises which makes it a full body routine workout.


Exercises

Set 1: 4 rounds
Push-Ups
Push-Ups
10 reps

Set 2: 4 rounds
Rest
Rest
2 minutes

Set 3: 4 rounds
Push Up with Feet on Step
10 reps

Set 4: 4 rounds
Rest
Rest
2 minutes

Set 5: 4 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
10 reps

Set 6: 5 rounds
Rest
Rest
2 minutes

Set 7: 5 rounds
Pull-ups
Pull-ups
Reps until failure

Set 8: 5 rounds
Rest
Rest
2 minutes

Set 9: 5 rounds
Chin Ups
Chin Ups
Reps until failure

Set 10: 5 rounds
Rest
Rest
2 minutes

Set 11: 4 rounds
Diamond Push Ups
Diamond Push Ups
10 reps

Set 12: 4 rounds
Rest
Rest
2 minutes

Set 13: 4 rounds
Dolphin Push-Ups
Dolphin Push-Ups
12 reps

Set 14: 4 rounds
Rest
Rest
2 minutes

Set 15: 4 rounds
Barbell Lunges
Weights: Heavy
Barbell Lunges
10 reps


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