The Perfect Calisthenics Back & Biceps Workout Beginners & Intermediate

I got you!

In this video,

you can do this

Follow along workout with me in order to develop

huge back and biceps muscles with your bodyweight only.

Many people think that

to build muscle with bodyweight training,

I've built my physique mostly with bodyweight exercises only.

This video is for

people

that want to get an effective workout in

to build muscle mass in the back,

both in your

I've chosen a selection of my favorite exercises

that help me the most to build muscle.

In total,

We will do

and do around

which is most optimal

for hypertrophy.

With each exercise,

I'll give an easier variation.

We have also added

this workout

routine into our Calisthenics family workout app

so you can take it

anywhere you go and measure your progress,

So are you. Ready?

We're going to

start with the pullup, which is the iconic exercise

for building a strong back

and lat muscles.

So for this exercise, you're going to need a high

pulling bar.

Make sure you grab the bar a little wider,

the shoulder width apart from here.

Always first do a scapular pullup

before you initiate the pullup itself.

So we're going to do ten reps.

And after each exercise,

we're going to have 30 seconds rest in between.

So are you ready?

Let's get started.

And if this one is too hard,

you can also do assisted pullups.

Let's go.

All the way up and down.

Slow and controlled.

Last one.

Ten.

Let's take 30 seconds of rest

and prepare for the next exercise,

which is the chin up top range pullup.

So for this next exercise, we're only going to do

the top range motion of this exercise.

So we're really focusing on contracting the bicep

and creating a lot of time and attention

which forces the bicep to grow.

So we want to find a pull up bar.

We're going to start in a supinated

grip position like this.

Pull yourself up all the way

and go down until a 90 degree angle.

Pull back up.

All right.

Time is up.

Let's get ready to play the grip

and let's go.

We're going to do ten repetitions.

Keep your body straight

Last one.

Ten.

Lets take some rest again and prepare

for the next exercise, which is the

So for this next exercise, it's easier

to start on a little lower bar like this one.

This is perfect

because first

we want to pull ourselves up into the chin up position

and from then extending our arms.

And in this way creating tension over the full

length of the muscles and therefore forces it to grow.

So start in the chin

up position again, pull yourself up.

You can kick yourself a little bit.

And from here

we're aiming for a five second eccentric.

One, two, three, four, five.

Until dead hang.

All right, time is up.

Let's get ready.

We're going to do six reps in total.

Grab the bar,

pull itself up, and let's go.

One, two, three,

four, five.

There we go again.

One, two, three, four, five.

That's do.

One, two, three,

four, five.

Halfway there.

Come on.

One, two, three,

four, five.

Two more reps, guys.

One, two,

three, four, five.

Last one.

Jump up.

One, two,

three, four, five.

My biceps

got a very good pump now.

All right.

Let's take some rest and prepare for the next exercise,

Okay, guys,

For this exercise, it's a horizontal pulling exercise

which also targets our complete back, our lats,

but also our rear delts.

So we want to grab the bar a little bit wider

than shoulder width apart,

stand in a diagonal line,

retract your scapula from here,

bring your upper

chest towards the bar,

and we're going to do this as controlled as possible.

So hold it here for one second.

And here, Retraction of the scapula again

to create as much time on the tension.

All right, We're going to do 12 reps.

Are you ready? Let's go.

Really squeeze those back muscles.

Two more.

Last one.

All right,

let's take some rest again

and prepare for a more bicep

focused exercise,

All right, So for this next exercise,

we can use this bar again.

We're going to grab the bar, like next

to our hips

a little bit closer to shoulder width from here.

Lean forward and step backwards

until you're in a straight line.

Push your hips forward, Keep posterior pelvic,

tilt your arms straight and drive your elbows back

until your lower back touches the bar

and really focus on contracting the bicep

like this.

We're going to do ten reps in total, so

let's get ready and go.

Last one.

All right, great.

Let's put the timer on again and prepare

for the final exercise,

So for this final exercise, we can use this bar again.

We want to start

underneath the bar.

Grab the bar with a little false grip like this.

Bring your hips in line

with your shoulders from here.

Bring your head towards the bar

and kind of rotate your hands

when you reach the top position to create

an even better contraction of the bicep.

So we're going to do 12 controlled

reps to finish off this back and biceps workout.

So let's get started.

12 repetitions.

Grab the bar tight and

let's go.

Come on.

Come on, guys.

Two more.

Last one.

All right,

so this was the first round.

Make sure to do about

You can also check out this workout routine

in our calisthenics family app,

so you can track your progress perfectly.

And you can also check out more training programs

for building muscle mass, gaining strength,

improving your calisthenics skills, and also

improving your mobility exercises.

You can download our Calisthenics

family workout app in the Google Play or App

store for free, so make sure to check it out

in the first link in the description.

Lastly, let's get into

This week we will give away one set of our

Calisthenics Family resistance bands,

which is a must have for your pull workouts.

after publishing this video,

the winner will be announced in next week's video.

This is what we gave away in last week's video

and the winner will appear right here in the screen.

Congress.

And also, don't forget to like, subscribe

and put your notification bell on

so you don't miss the next week's giveaway winner.

Thanks for watching

and we'll see you one of the next videos.

Peace out.