The PERFECT Calisthenics Workout for Strength, Skills & Size

what's up guys it's michael here from

calisthenics family and today i'm gonna

show you the perfect upper body

calisthenics workout to build your

skills your strength and your size so

let's get this video started

[Music]

alright guys so welcome to today's video

today i have my upper body calisthenics

workout and like i said i'm gonna show

you the perfect workout structure that

you can use to improve your skills to

build a strength and also to create more

muscle mass so we're gonna work in

pushing and pulling exercises and next

to that i'm also going to show you the

different movement patterns that you

should incorporate in your workout

routine to get the most out of your

workout next to that it's really

important that you incorporate different

styles of rep ranges so for example

really low rep ranges to

improve skills

but also to

build strength and also at the end of

the workout we want to make sure that we

build our wraps up so we really

fatigue our muscles so we build more

muscle so that's exactly what i'm going

to show you in this workout and the

goals for me in this workout

regards to my skills is to work on the

foam lever and the 90 degree hazard

push-up

these are my goals at this moment but of

course if you have different goals you

can also

use the same technique in this workout

but with your own level and that's also

what i'm going to show you today so

let's get started with the first

exercise and that is eccentric training

for the skills so that will be the 90

degree hazard push-up and the negative

phone lever so let's get started

[Music]

uh

[Music]

all right guys so i just finished my

first set

of the negative training for the 90

degree handsome push-up and the full

front lever so now i'm going to move on

to the second exercise and that is the

positive way of training of the skill so

so i'm going to regress the exercise

with a progression which i'm able to do

about three to five repetitions so that

would be for the 90 degree ends of

push-up i'm going to lower the intensity

to

like a really deep headset push-up and

for the phone leaf or i'm going to do

one leg front lever races so let me show

you how that looks

[Music]

all right guys so i just finished that

last set of my second exercise and this

also ends the skill practice of this

workout we have 30 minutes of training

in right now um now we're gonna move on

to the strength part and in this cycle

i'm going to focus on my vertical

pushing and putting strength and my

horizontal pushing and pulling strength

um i start with a vertical pushing and

pulling so that will be pull-ups and

some sort of handstand push-up can also

be dips or bike push-ups or the overhead

press depends on the exercise that you

want to do you can just alternate with

these kind of exercises but today i'm

gonna do the weighted pull-up and the

weighted dip and with this exercise i'm

gonna focus on

five repetitions because with this rep

range we're still training for strength

and don't fatigue our muscles too much

so let's get these exercises in

[Music]

uh

[Music]

all right so i just finished the last

set of the vertical pushing and pulling

movement the weight pull up and the

weighted dip now i'm going to move on to

the horizontal way of pushing and

pulling and for the pushing variation

there are many exercises that you can do

for example regular push-up forward lean

push-up you can do the bench press

basically every single exercise that

creates this movement and i'm going to

do the

planche lean push-up with an assisted

band so i'm going to try to do the the

same kind of movement as the 90-degree

hesitant push-up and for my pulling

exercise you can do various horizontal

ways of pulling for example just

australian pull up but you can also do

tucked front left foot pull ups or the

band over row and today i'm going to do

the

l-sit front left pull-up so let's do it

[Music]

all right so i just finished my last set

of the horizontal way of pushing and

pulling exercise

now we finished the strength part of

this workout we worked in a rep range

between four and eight repetitions and

now we're going to the last part of the

workout in which we're really going to

focus on building more muscle mass now

we're going to add up the repetitions

from 8 to 15 repetitions and with short

resting time so we really want to put

that time and attention with each

exercise we have less rest times and

we're just gonna do a cycle of the basic

exercises in calisthenics which are the

basic the push-ups the pull-ups the dips

and the rows and we're just gonna go all

out do three circuits um with 10 to 15

repetitions and have two minutes of rest

in between the cycles so let's do this

uh

[Music]

all right guys

i just finished my last round

went completely all out

completely destroyed

so i really love to finish my workouts

like this

high intensity way of training and it

really builds your muscle as well

so in this workout guys

i showed you how you train your skills

your strength and your size in just one

good and effective workout really

structured per section of the workout

and we also worked our eccentrics our

positive way of training of the skills

our vertical way of pushing and pulling

our horizontal way of pushing and

pulling and used different rep ranges so

that's the ultimate recipe for a good

and effective workout i'm doing this

workout two times per week right now

so this was the full calisthenics upper

body workout so i hope this was helpful

and if you want me to create more

workouts like this let me know in the

comments what you want to see and also

if you need help with your training we

can help you out with our

free downloads or free ebooks in which

we share free trainings that you can try

out and also we can help you out with

our workout plans

for building muscle learning skills

building strength with your own body

weight you can find all the links down

in the description so that's it for this

training thanks for watching guys please

like this video subscribe for more and

we'll see you next monday peace out

[Music]

you