CHEST and SHOULDERS Calisthenics Routine

Shoulder routine. Bodyweight exercises only.

Let’s start with some classic push ups as a specific warm up.

Repetitions changes depending by your level, choose a number of reps that doesn’t get you tired too much.

1-2 sets.
Rest as minimum as possible, 1 minute should be okay.

Obviously before this “specific warm up” you should always do a complete basic warm up.

We don’t talk about warm up, otherwise the video will be too long.

1st part of the workout: Handstand Push ups.

If the hspu are too difficult, you can “balance” yourself with the help of a wall.

4-5 sets, at least 6 reps per set but keep some energy for the next sets.

This is one of the most important exercises of the routine.

If the Handstand Push ups are too hard, you can just avoid them and focus on the next exercise (that I’ll show you after this set of hspu.)

Last set.

If the HSPU are too hard, as I said before, avoid them and just increase the number of sets of the Elevated Pike Pu (5 sets).

This is a superset of Declined Push ups + Push ups. No rest between these exercises.

Once you finish the superset, you can rest 1 minute or 1 minute and half before the next set. 3 sets should be okay.

Now it’s time for a “finisher” exercise.

I’m going to do 1 set of declined push ups + straight arms plank holds and I’ll repeat as many times as possible.

Rest 1 minute or 1 minute and half and repeat the same sequence with feet on the ground.

Workout session done for today.

Do it once or twice per week and repeat it for 3 or 4 weeks.

I’m sure you will notice the difference, and your basic push strength will get better.

Visit www.andrealarosa.fit for my workout programs

Let me know if you’d like more routines. See you soon.