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    "The Main" Workout: Monday Calisthenics Routine

    Uploaded by

    Angga Prasetyo
    The document outlines two different workout routines - "The Main" workout which splits the body into different muscle groups to be worked each day of the week, and "The Focus" workout which targets specific smaller muscle groups like the posterior deltoids, triceps, forearms, biceps, latissimus dorsi, and trapezius through exercises like pushups, pullups, chinups, dips, and weighted bench dips. Diagrams are also included showing the muscle groups targeted by each routine.

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    © All Rights Reserved
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    "The Main" Workout: Monday Calisthenics Routine

    Uploaded by

    Angga Prasetyo
    34 views6 pages
    The document outlines two different workout routines - "The Main" workout which splits the body into different muscle groups to be worked each day of the week, and "The Focus" workout which targets specific smaller muscle groups like the posterior deltoids, triceps, forearms, biceps, latissimus dorsi, and trapezius through exercises like pushups, pullups, chinups, dips, and weighted bench dips. Diagrams are also included showing the muscle groups targeted by each routine.

    Original Description:

    My workout

    Original Title

    Main Workout

    Copyright

    © © All Rights Reserved

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    The document outlines two different workout routines - "The Main" workout which splits the body into different muscle groups to be worked each day of the week, and "The Focus" workout which targets specific smaller muscle groups like the posterior deltoids, triceps, forearms, biceps, latissimus dorsi, and trapezius through exercises like pushups, pullups, chinups, dips, and weighted bench dips. Diagrams are also included showing the muscle groups targeted by each routine.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    34 views6 pages

    "The Main" Workout: Monday Calisthenics Routine

    Uploaded by

    Angga Prasetyo
    The document outlines two different workout routines - "The Main" workout which splits the body into different muscle groups to be worked each day of the week, and "The Focus" workout which targets specific smaller muscle groups like the posterior deltoids, triceps, forearms, biceps, latissimus dorsi, and trapezius through exercises like pushups, pullups, chinups, dips, and weighted bench dips. Diagrams are also included showing the muscle groups targeted by each routine.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6

    THE MAIN WORKOUT

    Monday
    Chest/Triceps

    Calisthenics Routine:

    Tuesday

    Push-ups (regular, elevated, diamond,


    handstand)
    Pull-ups (archer)
    Chin-ups
    Dips / Weighted Bench Dips
    Squat

    Back/Biceps
    Wednesday
    Shoulders/Forearms
    Thursday
    Legs

    Friday
    Triceps/Latissimus Dorsi
    Saturday
    Biceps/Trapezius

    Additional day for targeted body


    part

    Sunday
    Posterior Delts/Forearms

    THE FOCUS WORKOUT

    Posterior Deltoids
    Triceps Brachii
    Brachioradialis
    Flexor Carpi
    Latissimus Dorsi
    Trapezius
    Teres Major & Minor

    Forear
    ms
    Bac
    k

    DELTOIDS

    FOREARMS

    BICEPS

    LATISSIMUS DORSI

    TRICEPS

    Want to build triceps


    like this?

    Or
    this?

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