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Calisthenics and Weight Combined Training Program
AUDIO TIP
General
Advanced
Dumbbell
Plan Details
The Calisthenics and Weight Combined Training Program routine by marcio.barreto is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
The routine is designed to maximize body fat loss while utilizing weight training and long duration reps with advanced calisthenics to also produce high yield lean muscle mass
Routine detail
Mon
Chest
Est. 50 min
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 7 Reps
Elevated Push-Up
3 Sets x 5 Reps
Push-Up (Close Hand)
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 7 Reps
Side Plank
1 Set x 2 Reps
Plank
1 Set
Leg Raise
3 Sets x 5 Reps
Tue
Back
Est. 35 min
9 exercises
Pull-Up
3 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 7 Reps
Barbell Pullover
4 Sets x 7 Reps
Chin-Up with Knee Raise
2 Sets x 7 Reps
Pull-Up
2 Sets x 7 Reps
Abdominal Pendulum
1 Set x 7 Reps
Side Plank
1 Set x 4 Reps
Hanging Leg Raise
1 Set x 7 Reps
Leg Raise
2 Sets x 7 Reps
Wed
Shoulder/Abs
Est. 53 min
14 exercises
Push-Up
4 Sets x 7 Reps
Dumbbell Shoulder Press
4 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 7 Reps
Dumbbell Bent-Over Raise
4 Sets x 7 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Side Plank
1 Set x 4 Reps
Hanging Leg Raise
1 Set x 7 Reps
Dragon Flag
3 Sets x 4 Reps
Hanging Leg Raise
1 Set x 7 Reps
Side Plank
1 Set x 4 Reps
Hanging Leg Raise
1 Set x 7 Reps
Plank
1 Set
Leg Raise
3 Sets x 7 Reps
Lying Alternating Knee Raise
3 Sets x 8 Reps
Thu
Biceps/Triceps
Est. 54 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 7 Reps
Barbell Preacher Curl
4 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Reverse Preacher Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 7 Reps
Dip
3 Sets x 7 Reps
Push-Up
2 Sets x 7 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 7 Reps
Slow Pull Up
1 Set x 5 Reps
Slow Dips
1 Set x 5 Reps
Fri
Legs
Est. 48 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Single-Leg Squat
2 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Sat
Overall body weight training
Est. 48 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 7 Reps
Dumbbell Shoulder Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Bent-Over Raise
3 Sets x 7 Reps
Push-Up
3 Sets x 7 Reps
Dip
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 5 Reps
Hanging Leg Raise
1 Set x 7 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 7 Reps
Rowing
1 Set
