The Perfect Calisthenics PULL Workout for Beginners & Advanced

what's up guys it's mike here from

calisthenics family and today we're

going to do the most effective

calisthenics pool workout for building

muscle mass and strength so last week my

brother yannick did a complete push

workout which you guys really seem to

like so

this pool workout will be part two of

this mini push pull and leg series so

with this workout we will target our

back our biceps and our rear delts and

we will train the most essential

exercises for building fundamental

strength in calisthenics to even work up

to harder pull exercises like the muscle

up front lever or back lever so for

today's workout we have made the perfect

selection of exercises that helped us

the most to build muscle and incredible

strength to progress fast in

calisthenics i already created and

scheduled this workout in our

calisthenics app so i can perfectly

track my progress with each single

exercise so if you don't have installed

our app yet make sure to do so by

downloading the app in the google play

or app store so we will do seven

exercises in about seven minutes for the

first round and make sure to get two

rounds in if you're starting with

calisthenics and if you have more

training experience get at least three

to five rounds in so with this workout

we will do each exercise for 30 seconds

and take 30 seconds in between to

prepare for the next exercise the first

exercise is the australian pull-up so

let's get started so this exercise is

relatively easy to warm up we can do

this on a lower bar and a higher bar the

lower the bar gets the harder it is so

i'm gonna perform it on this bar right

here and we're basically gonna do a

horizontal pulling movement to start off

this workout so let's get to the bar and

let's do this for 30 seconds straight so

grab the bar with an overhand grip

walk forward

body is straight

and pull the bar towards the chest let's

go

[Music]

all right come on guys

first exercise

let's do this

five

four

three

two

one all right

so the next exercise is going to be the

wide pull up so this exercise is

probably going to be the hardest

exercise of today because the wider you

grab the bar the harder it gets and you

will also target your lats more and a

bit of your rear delts so we're gonna

grab this bar wide grip

and

let's get started

in five

four

three

two

one

all the way up

all the way down that hang

and up

[Music]

if the bodyweight version is too hard

you can also do this with a resistance

band

all right ladies come on

chin up off the bar

one more

[Music]

all right

let's move on to the next one we get

back to the horizontal bar and here

we're gonna do white to small australian

pull-ups a very good coordination

exercise but also targets the back

muscles in a different way especially

the rhomboids which are the muscles in

the middle of your back so

let's grab the bar we first start with a

small grip

do one repetition and then go to the

wide grip

so let's get started

let's get down in three

two

one

small grip

[Music]

wide grip

small grip

wide grip

[Music]

try to find the right rhythm

[Music]

also a nice exercise

to get a stronger grip

10 seconds come on

[Music]

five

four

three

two

one

[Music]

all right guys

let's move on to the next one which is

the vertical

closed grip pull up so the main muscles

that you work with this exercise still

are the lats but you will also have more

emphasis on your forearms and a little

bit of the arms because the closer

you get the bar with the pull-up the

more you focus on your arms as well

so

grab the bar with an overhand grip

like this

as small as possible

and let's get started

in five

four

three

two

one and

let's go

all the way above the bar

[Music]

and down

[Music]

you really will feel this in your

forearms

if you go all the way up

and again use a resistance band

if this one is still too hard

10 seconds

come on guys last one

[Music]

all right

let's move on to the next one which is

the tucked front lever race on this bar

this exercise is completely different

compared to the other ones because now

we're doing a straight arm pulling

exercise which is similar to a straight

arm pull down in the gym

with this exercise we target our legs

but also target the teres major right

here

which we will need for exercises like

the front lever also a straight arm

pulling exercise try to use a bar which

you can grab very easily while you be

standing right this

and

and if you cannot do the tucks front

left raise yet you can just use your

legs to kick up

like this

and go down

and otherwise we're just gonna do the

full exercise so let's get started

shoulder width and

hang completely tuck your knees in

and pull yourself towards the bar that's

one

two

30 seconds come on

three

[Music]

four

[Music]

five

[Music]

let's get eight

two more

seven

last one

guys this exercise is so good you

definitely have to do this in your

routine so let's move on to the next one

which is the chin up hold

so we have two exercises left both for

the bicep one isometric exercise and one

dynamic exercise so first we're gonna do

the chin up hold um if you want to

get over the bar you can use a little

elevation like the tire over there or

another like a box or something to get

you on top of the bar otherwise just

make one repetition and let's hold this

for 30 seconds so

grab the bar as small as possible

underhand grip

let's get started in three

two

one

let's go all the way up

and just hold

breathing nice and controlled

tune them off the bar

[Music]

come on guys

hold that

[Music]

ten seconds left

five

four

three

two

one

and go down

nice and control

all right

so let's move on to the last exercise of

this routine which is the bar curl all

right so for the bicep curl we're gonna

use a higher bar

right here medium height and with this

exercise we want to do a full

contraction of the bicep to really

stimulate growth and also to make those

bicep tendons really strong so

let's

get to the bar

grab the bar

with an underhand grip

and

over the bar as well and basically bring

your head towards the bar

and maybe bring your elbows a little bit

on the same line as the bars as well

all right let's get started in three

two

one

so small rotation

when you make the

contraction

[Music]

three

four

five

six come on guys

last exercise

[Music]

ten seconds

[Music]

five

four

three two

one

all right

pump is real guys in the biceps

so congrats

following this first round with me

a full

effective pull workout

so now let's take some rest and if you

just started with calisthenics try to do

one more round

if you have more training experience

what i'm gonna do is to get at least

two or three more rounds

to finish off this workout

so guys if you like this pool workout

and if you're serious about in getting

results make sure to try one of our

programs in our app all programs focuses

on different goals for example mastering

calisthenics getting threads from home

combining calisthenics and gym or

specifically learning the handstand or

the muscle app you can download the app

for free in the google play or apple

store to try out some of the programs so

now let's get into this week's giveaway

and this week we're giving away

one set of our four pack calisthenics

family resistance bands so you can start

from zero and do one of these pudding

exercises with the help of an assistance

band so how to win like this video

subscribe to our channel and comment

within the first seven days after

publishing this video the winner will be

announced in the next video so last week

we gave away one set of our optimal grip

calisthenics family parallettes and the

winner will appear right here in the

screen congrats

alright guys

so thanks for following this workout if

you find this pool workout helpful make

sure to like this video subscribe for

more calisthenics tutorials and workouts

and even more giveaways

so make sure to put your notifications

on and we'll see you next week peace out

you