Leonardo's bodybuilding and calisthenics routine
General
Advanced
Body
Plan Details
The Leonardo's bodybuilding and calisthenics routine routine by leonardomendonca is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
This routine was developed for the practice of bodybuilding at home combined with calisthenics in the street. For your practice, only a few dumbbells are enough. The routine is characterized by few exercises, but they work the whole body.
Routine detail
Any
Legs and Abs
Est. 67 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Any
Chest, Shoulders and Triceps
Est. 67 min
6 exercises
Push-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Any
Back and Biceps
Est. 64 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
