Leonardo's bodybuilding and calisthenics routine

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6 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Back and Biceps 5 exercises, 1 hr 3 mins

Pull-Up	4x8 reps	rest: 180s
Chin-Up	4x8 reps	rest: 180s
Barbell Bent-Over Row	4x8 reps	rest: 90s
EZ Bar Curl	4x8 reps	rest: 90s
Barbell Deadlift	4x8 reps	rest: 90s

Chest, Shoulders and Triceps 6 exercises, 1 hr 6 mins

Push-Up	4x8 reps	rest: 150s
Dip	4x8 reps	rest: 180s
Dumbbell Shoulder Press	4x8 reps	rest: 90s
Dumbbell Upright Row	4x8 reps	rest: 0s
Dumbbell Shoulder Shrug	4x8 reps	rest: 150s
Tricep Push-Up	4x8 reps	rest: 90s

Legs and Abs 7 exercises, 1 hr 7 mins

Barbell Squat	4x8 reps	rest: 180s
Dumbbell Lunge	4x8 reps	rest: 90s
Bodyweight Calf Raise	4x8 reps	rest: 90s
Crunch	3x8 reps	rest: 90s
Leg Raise	3x8 reps	rest: 90s
Dumbbell Side Bend	3x8 reps	rest: 90s
Plank	3x8 reps	rest: 90s