Gym + Calistenic
General
Intermediate
Barbell
Plan Details
The Gym + Calistenic routine by memphist.dr is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 35 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pseudo push ups
3 Sets x 7 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Push-Up
1 Set x 12 Reps
Tue
Back
Est. 35 min
4 exercises
Weighted Pull-Up
5 Sets x 6 Reps
Tuck pull ups
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Wed
Shoulders
Est. 37 min
4 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 8 Reps
One arm hand stand (in wall)
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Legs
Est. 46 min
4 exercises
Barbell Glute Bridge
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Fri
Front
Est. 25 min
3 exercises
Hold Max progression (Front)
2 Sets
Hold negative front lever
4 Sets
Front lever positive reps
3 Sets x 2 Reps
Sat
Planche
Est. 0 min
0 exercises
This day is empty
