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  • 1° Mese: SUN MON Tues Wedn Thursday Friday

    Uploaded by

    Carlo Schiavoni
    9 views2 pages
    The document outlines a 1 month workout routine with: - 3 cycles of exercises each workout session with 4 minutes of rest between cycles and 30 seconds between sets - Workouts on Mondays, Wednesdays, and Fridays focus on strength training exercises like pushups, dips, chinups and curls - Tuesdays and Saturdays focus on cardio workouts - Rest days on Sundays, Thursdays - Each exercise is prescribed 3 sets with increasing reps each week from 8-15 reps

    Original Description:

    Calisthenics workout program schedule for Beginners

    Original Title

    Cal Workout (Allpro)

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    © © All Rights Reserved

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    The document outlines a 1 month workout routine with: - 3 cycles of exercises each workout session with 4 minutes of rest between cycles and 30 seconds between sets - Workouts on Mondays, Wednesdays, and Fridays focus on strength training exercises like pushups, dips, chinups and curls - Tuesdays and Saturdays focus on cardio workouts - Rest days on Sundays, Thursdays - Each exercise is prescribed 3 sets with increasing reps each week from 8-15 reps

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    9 views2 pages

    1° Mese: SUN MON Tues Wedn Thursday Friday

    Uploaded by

    Carlo Schiavoni
    The document outlines a 1 month workout routine with: - 3 cycles of exercises each workout session with 4 minutes of rest between cycles and 30 seconds between sets - Workouts on Mondays, Wednesdays, and Fridays focus on strength training exercises like pushups, dips, chinups and curls - Tuesdays and Saturdays focus on cardio workouts - Rest days on Sundays, Thursdays - Each exercise is prescribed 3 sets with increasing reps each week from 8-15 reps

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 2

    1 MESE

    3 CICLI DI OGNI ROUTINE - 4 MIN DOPO OGNI CICLO - 30s DOPO OGNI SET 15 MIN CORSA Pre
    workout --- 10 MIN Riscaldamento polsi-braccia-gambe ( corda )
    SUN (off) MON (lifting) TUES (cardio) WEDN (lifting) THURSDAY (off) FRIDAY (lifting)
    Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps
    off Push-up on knee 1 8 Cardio 1 Push-up on knee 1 8 off 0 0 Push-up on knee 1 8
    Dips on chair / box 1 12 Dips on chair / box 1 12 0 0 0 Dips on chair / box 1 12
    Elevated Push-up 1 8 Elevated Push-up 1 8 0 0 0 Elevated Push-up 1 8
    Negative Chin-up 1 9 Negative Chin-up 1 9 0 0 0 Negative Chin-up 1 9
    Deadlift 1 8 Deadlift 1 8 0 0 0 Deadlift 1 8
    Standing Curls 1 8 Standing Curls 1 8 0 0 0 Standing Curls 1 8
    Calf Raise 1 8 Calf Raise 1 8 0 0 0 Calf Raise 1 8

    0 0 0 0 0 0 0 0 0
    0 Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps
    off 0 0 Push-up on knee 1 9 Cardio 1 0 Push-up on knee 1 9 off 0 0 Push-up on knee 1 9
    0 0 0 Dips on chair / box 1 13 0 0 0 Dips on chair / box 1 13 0 0 0 Dips on chair / box 1 13
    0 0 0 Elevated Push-up 1 9 0 0 0 Elevated Push-up 1 9 0 0 0 Elevated Push-up 1 8
    0 0 0 Negative Chin-up 1 10 0 0 0 Negative Chin-up 1 10 0 0 0 Negative Chin-up 1 10
    0 0 0 Deadlift 1 9 0 0 0 Deadlift 1 9 0 0 0 Deadlift 1 9
    0 0 0 Standing Curls 1 9 0 0 0 Standing Curls 1 9 0 0 0 Standing Curls 1 9
    0 0 0 Calf Raise 1 9 0 0 0 Calf Raise 1 9 0 0 0 Calf Raise 1 9
    0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
    0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
    0 Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps
    off 0 0 Push-up on knee 1 10 Cardio 1 0 Push-up on knee 1 10 off 0 0 Push-up on knee 1 10
    0 0 0 Dips on chair / box 1 14 0 0 0 Dips on chair / box 1 14 0 0 0 Dips on chair / box 1 14
    0 0 0 Elevated Push-up 1 10 0 0 0 Elevated Push-up 1 10 0 0 0 Elevated Push-up 1 10
    0 0 0 Negative Chin-up 1 11 0 0 0 Negative Chin-up 1 11 0 0 0 Negative Chin-up 1 11
    0 0 0 Deadlift 1 10 0 0 0 Deadlift 1 10 0 0 0 Deadlift 1 10
    0 0 0 Standing Curls 1 10 0 0 0 Standing Curls 1 10 0 0 0 Standing Curls 1 10
    0 0 0 Calf Raise 1 10 0 0 0 Calf Raise 1 10 0 0 0 Calf Raise 1 10
    0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
    0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
    0 Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps ROUTINE Sets Reps
    off 0 0 Push-up on knee 1 11 Cardio 1 0 Push-up on knee 1 11 off 0 0 Push-up on knee 1 11
    0 0 0 Dips on chair / box 1 15 0 0 0 Dips on chair / box 1 15 0 0 0 Dips on chair / box 1 15
    0 0 0 Elevated Push-up 1 11 0 0 0 Elevated Push-up 1 11 0 0 0 Elevated Push-up 1 11
    0 0 0 Negative Chin-up 1 12 0 0 0 Negative Chin-up 1 12 0 0 0 Negative Chin-up 1 12
    0 0 0 Deadlift 1 11 0 0 0 Deadlift 1 11 0 0 0 Deadlift 1 11
    0 0 0 Standing Curls 1 11 0 0 0 Standing Curls 1 11 0 0 0 Standing Curls 1 11
    0 0 0 Calf Raise 1 11 0 0 0 Calf Raise 1 11 0 0 0 Calf Raise 1 11
    0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
    0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
    15 MIN CORSA Pre-

    SAT (cardio)
    ROUTINE Sets Reps
    Cardio 1 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0

    0 0 0
    ROUTINE Sets Reps
    Cardio 1 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    ROUTINE Sets Reps
    Cardio 1 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    ROUTINE Sets Reps
    Cardio 1 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0

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