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Caliversity Exercises

Calisthenics exercises

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Darren Siow
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0% found this document useful (0 votes)
811 views36 pages

Caliversity Exercises

Calisthenics exercises

Uploaded by

Darren Siow
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 36

Page 1: COVER PAGE

Page 2: TABLE OF CONTENTS


Page 3: INTRODUCTION
Page 4: STRAIGHT ARM VS BENT ARM
Page 5: BENT ARM PUSH MUSCLES
Page 6: A STRUGGLE
Page 7: BENT ARM - EXERCISE 1
Page 8: BENT ARM- EXERCISE 2

Page 9: BENT ARM - EXERCISE 3


Page 10: BENT ARM- EXERCISE 4
Page 11: BENT ARM - EXERCISE 5 VARIANT 2
Page 12: UPPER CHEST VS SHOULDERS
Page 13: THE BICEPS
Page 14: STRAIGHT ARM PULL MUSCLES
Page 15: STRAIGHT ARM - EXERCISE 1
Page 16: STRAIGHT ARM - EXERCISE 2
Page 17: SUPINATION OR PRONATION?
Page 18: HOLDING THE LEAN
Page 19: COMBINING STRAIGHT & BENT ARM EXERCISES
Page 20: STRAIGHT & BENT - EXERCISE 1
Page 21: STRAIGHT & BENT - EXERCISE 2
Page 22: BICEP WORK EXPLAINED
Page 23: MUSCLE MEMORY
Page 24: INTRODUCTION TO CORE EXERCISES
Page 25: CORE EXERCISE 1
Page 26: CORE EXERCISE 2
Page 27: CORE EXERCISE 3
Page 28: CORE EXERCISE 4
Page 29: CORE EXERCISE 5
Page 30: INTRODUCTION TO LEG EXERCISES
Page 31: LEG EXERCISE 1
Page 32: LEG EXERCISE 1 - REDUCED DIFFCULTY
Page 33: LEG EXERCISE 2
Page 34: THE MOST UNDERRATED EXERCISE
Page 35: FAQ
Page 36: CREDITS
CALISTHENICS IS AN EXCELLENT WAY TO BUILD
STRENGTH AND MUSCLE AT THE SAME TIME

IN CALISTHENICS, SINCE MOST EXCERCISES


ARE COMPOUND MOVEMENTS, IT CAN BE
DIFFICULT TO ISOLATE ONE MUSCLE GROUP AT
ANY GIVEN TIME

WHILE THIS MIGHT NOT SEEM LIKE A GOOD


THING, IT IS ACTUALLY BENEFICIAL BECAUSE IT
ENSURES THAT THERE WILL BE NO MUSCLE
IMBALANCES IN YOUR BODY
THE EXERCISES IN THIS EBOOK WILL THEREFORE
FOCUS ON DIFFERENT COMPOUND
MOVEMENTS THAT CAN ISOLATE A SPECIFIC
MUSCLE GROUP, ALL WHILE ENGAGING OTHER
MUSCLES IN YOUR BODY

THESE EXERCISES ARE HELPFUL IF YOU HAVE


ABSOLUTELY NO EQUIPMENT AT HOME BUT
YOU STILL WOULD LIKE TO GROW MUSCLES IN
YOUR ENTIRE BODY WITH YOUR BODYWEIGHT
THE UPPERBODY EXERCISES FEATURED IN THIS
EBOOK WILL MAINLY CENTER AROUND TWO TYPES
OF MOVEMENTS, STRAIGHT ARM(SA) AND BENT ARM(BA)
EXERCISES

BENT ARM EXERCISES, LIKE PUSH UPS, WILL BUILD


MUSCLE MAINLY IN THE ARMS LIKE THE TRICEPS AND
BICEPS

STRAIGHT ARM EXERCISES, LIKE HOLDS, WILL BUILD


MUSCLE MAINLY IN THE TORSO LIKE THE SHOULDERS,
CHEST AND LATS.

IT IS IMPORTANT TO PERFORM THESE EXERCISES SLOWLY


AND TO FEEL YOUR BODY'S MUSCLES GET WORKED ON
WHEN YOU CARRY OUT THESE MOVEMENTS. THIS BUILDS
ACTIVE MUSCLE MEMORY AND CAN BETTER BENEFIT YOUR
FITNESS JOURNEY IN FUTURE

LET'S DIVE RIGHT INTO BENT ARM EXERCISES FIRST


THREE MUSCLES ARE UTILISED AND
ENGAGED EVERY SINGLE TIME WE
CARRY OUT A PUSHING MOVEMENT

THE TRICEPS(ARMS), THE


SHOULDERS(FRONT DELTS) AND THE
CHEST(TORSO)

IN ORDER TO ISOLATE A CERTAIN


MUSCLE GROUP, WE HAVE TO ADJUST
OUR BODY'S ANGLES IN CERTAIN
WAYS TO ENSURE THAT THE MUSCLES
GET WORKED ON MORE

THIS WILL BE DEMONSTRATED AND


EXPLAINED FURTHER IN LATER
CHAPTERS
FOR BENT ARM(BA) VARIATIONS, IF YOU STRUGGLE
WITH ANY OF THEM, PUT YOUR KNEES ON THE
FLOOR AS YOU DO THE PUSH UPS. THAT WILL EASE
THE DIFFICULTY FOR YOU
REGULAR PUSH UPS
MUSCLES TARGETED: TRICEPS, CHEST,
SHOULDERS

PUT YOUR HANDS SHOULDER WIDTH APART AND


SQUEEZE YOUR STOMACH AND YOUR BUTT WHEN
YOU DO THE PUSH UPS

THIS IS THE MOST BASIC EXERCISE FOR BA


VARIATIONS AND SHOULD BE YOUR MAIN PRIORITY
WHEN IT COMES TO BUILDING CHEST, SHOULDERS
AND TRICEPS PUSHING STRENGTH
DIAMOND PUSH UPS

MUSCLES ISOLATED: TRICEPS

PUT YOUR HANDS CLOSE TOGETHER AND SQUEEZE


YOUR STOMACH AND YOUR BUTT WHEN YOU DO
THE PUSH UPS

THIS EXERCISE FOCUSES GROWTH ON YOUR


TRICEPS(ARMS). DO EACH REP SLOWLY, AND FEEL
YOUR TRICEPS SQUEEZE AS YOU DO
WIDE PUSH UPS

MUSCLES ISOLATED: CHEST

PUT YOUR HANDS SLIGHTLY FURTHER APART THAN


IN NORMAL PUSH UPS. SQUEEZE YOUR STOMACH
AND YOUR BUTT WHEN YOU DO THE PUSH UPS.

THIS EXERCISE FOCUSES GROWTH ON YOUR


CHEST(TORSO). DO EACH REP SLOWLY, AND FEEL
YOUR CHEST SQUEEZE AS YOU DO
THE PIKED PUSH UP
MUSCLES ISOLATED: SHOULDERS,
LATS

HAND SHOULDER WIDTH APART, TAKE 3 STEPS


FORWARD FROM THE PUSH UP POSITION AND LEAN
FORWARD WITH BENT ARMS

3 STEPS
FORWARD

KEY NOTES:
1.LEAN FORWARD WITH
SHOULDERS AND LATS
2.SQUEEZE YOUR ABS TO
MAINTAIN BALANCE
THE WIDE GRIP PIKED PUSH UP

MUSCLES ISOLATED: UPPER CHEST

IN THE PIKED POSITION, PUT YOUR HANDS FURTHER


THAN SHOULDER WIDTH APART AND LEAN
FORWARD WITH BENT ARMS

WIDEN GRIP

KEY NOTES:
1.LEAN FORWARD WITH
YOUR CHEST
2.SQUEEZE YOUR ABS TO
MAINTAIN BALANCE
AS SEEN FROM THE PREVIOUS PAGES, THE PIKED PUSH UPS
CAN BE USED TO TARGET EITHER THE SHOULDERS OR THE
UPPERCHEST, WHICH IS A MUSCLE GROUP THAT IS
DIFFICULT TO TARGET SINCE PUSH UPS MOSTLY TARGET
THE LOWER CHEST
IT IS IMPORTANT, THAT, WHEN YOU DO EITHER EXERCISE
FOR THE UPPERCHEST OR SHOULDERS, THAT YOU FEEL THE
MUSCLES BEING USED WHEN YOU ARE DOING THE REPS.
THIS IS KNOWN AS MUSCLE ENGAGEMENT WHICH WILL
LATER TRANSLATE TO MUSCLE MEMORY

THIS WILL BE EXPLAINED MORE IN LATER CHAPTERS

THE PIKED POSITION

SHOULDERS & LATS FOCUSED UPPERCHEST FOCUSED


THERE ARE TWO MAIN WAYS TO TARGET THE
BICEPS
THEY CAN BE ISOLATED BY DOING PULLING
MOVEMENTS LIKE ANY VARIATION OF PULL
UPS(BENT ARM) OR BY TENSING (STRAIGHT ARM)

IF YOU HAVE ACCESS TO A PULL UP BAR, YOU


CAN USE IT FOR BICEP WORK. HIGH BARS FOR
PULL UPS AND LOW BARS FOR INVERTED ROWS

IF YOU DO NOT, DON'T WORRY BECAUSE THE


FOLLOWING EXERCISES ON THE NEXT FEW
PAGES WILL PROVIDE INSTRUCTIONS ON HOW
TO TARGET YOUR BICEPS WITHOUT A PULL UP
BAR
THESE ARE THE SAME EXERCISES THAT
GYMNASTS USE TO GET HUGE BICEPS.

KEEP IN MIND THAT THESE EXERCISES ARE NOT


MEANT TO REPLACE PULLING EXERCISES. IF
POSSIBLE, DO BOTH BENT ARM AND STRAIGHT
ARM EXERCISES FOR THE STRONGEST BICEPS
THE MAIN MUSCLES INVOLVED IN PULLING ARE
THE LATS AND BICEPS
OTHER THAN JUST THE BICEPS, STRAIGHT ARM
VARIATIONS ALSO DO AN EXCELLENT JOB AT
TARGETTING THE SHOULDERS AND LATS

HOWEVER, I HAVE TO EMPHASIZE THAT THE


EXERCISES I AM GOING TO PROVIDE FOR
STRAIGHT ARM STRENGTH SHOULD NOT AND
NEVER REPLACE ANY FORM OF PULLING
VARIATION
THE PSEUDO PLANCHE LEAN
MUSCLES TARGETED: BICEPS, SHOULDERS,
LATS

HOW TO DO A PROPER LEAN:


1. GET INTO PUSH UP POSITION
2. TURN YOUR FINGERS TO FACE THE SIDE
3. PUSH AWAY FROM THE FLOOR
4. LEAN FORWARD AS FAR AS YOU CAN
5. SUCK YOUR STOMACH IN
6. SQUEEZE YOUR BUTT DOWN

THIS HOLD IS THE MOST BASIC EXERCISE FOR SA


VARIATIONS
THE SUPINATED PLANCHE LEAN

MUSCLES ISOLATED: BICEPS

LEAN FORWARD

PRONATION

SUPINATION

TURN YOUR WRISTS TO FACE BEHIND YOU. THIS IS


OTHERWISE KNOWN AS SUPINATION
SUPINATION FURTHER ISOLATES YOUR BICEPS
BECAUSE YOU'RE NOW USING YOUR BICEPS AS A
BALANCING MUSCLE GROUP
BOTH THE PRONATED AND SUPINATED PSEUDO
LEANS ARE INCREDIBLE EXERCISES THAT CAN BUILD
SHOULDER, LATS, BICEPS AND CORE STRENGTH,
BUT WHICH SHOULD YOU DO?

PRONATED PSEUDO LEAN SUPINATED PSEDUO LEAN

BOTH ARE VERY EFFECTIVE IN CONDITIONING


STRONG SHOULDERS AND LATS
THE PRONATED GRIP PUTS MORE TENSION ON THE
WRISTS, AND THE SUPINATED GRIP PUTS MORE
TENSION ON THE BICEPS

I RECOMMEND GETTING COMFORTABLE WITH THE


PRONATED PSEUDO LEAN FIRST. WHEN IT BECOMES
COMFORTABLE TO HOLD, OR IF YOU WANT TO
CONDITION YOUR BICEPS MORE, OR IF YOU HAVE A
WRIST INJURY, THE SUPINATED PSEUDO LEAN WILL
COME IN HANDY
HOLDING THE PSEUDO LEAN ITSELF, REGARDLESS
OF GRIP, IS KEY TO UNLOCKING SUPER SHOULDER,
LATS AND BICEP STRENGTH

PRACTICE LEANING FORWARD AS FAR AS YOU CAN


IN THE LEAN POSITION WHILE MAINTAINING THE
FORM THAT YOU SEE ABOVE, WHICH IS ALSO
KNOWN AS 'PROTRACTION'. THE DEFINITION OF
PROTRACTION WILL BE DISCUSSED IN ANOTHER
EBOOK

JUST HOLDING THIS POSITION OF LEANING AS FAR


AS YOU CAN WILL BUILD YOU INSANE STRENGTH
AND IS A STEPPING STONE TO BUILDING BROAD
SHOULDERS, A STRONG BACK AND BIG BICEPS
WE'LL NOW PROGRESS ON TO THE MORE DIFFICULT
EXERCISES: WHICH ARE BASICALLY A
COMBINATION OF BOTH BENT AND STRAIGHT ARM
MOVEMENTS THAT WE HAVE DISCUSSED EARLIER

PRONATED PSEUDO LEAN HOLD SUPINATED PSEUDO LEAN HOLD

HOLDING THE LEAN POSITION ALREADY PUTS ALOT


OF TENSION ONTO YOUR TORSO AND ARMS.

WE'LL NOW UP IT AN ANTE BY DOING THE PUSH UP.


THE PUSH UP ITSELF WILL CONDITION YOUR ARMS,
WHEREAS HOLDING THE POSITION IN BETWEEN
REPS OF PUSH UPS WILL CONDITION YOUR TORSO

PRONATED PSEUDO LEAN PUSHUP SUPINATED PSEUDO LEAN PUSHUP


MUSCLES TARGETED: SHOULDERS, LATS, BICEPS,
TRICEPS

THE PSEUDO LEAN PUSH UP IS AN EXERCISE THAT


ISOLATES THE SHOULDERS AND LATS WHILE
TARGETTING THE BICEPS

IT IS A POWERFUL TORSO + ARMS PUSH UP THAT


MANY ADVANCED ATHLETES STILL DO TODAY

HOLDING THE POSITION PUSH UPS IN THIS POSITION


CONDITIONS YOUR SHOULDERS CONDITION THE BICEPS AND
AND LATS FRONT DELTS

IT IS ALSO USED BY CALIVERSITY AS PART OF HIS


TRAINING FOR THE PLANCHE
MUSCLES ISOLATED: BICEPS

THE SUPINATED PSEUDO LEAN PUSH UP IS AN


EXERCISE THAT ISOLATES THE BICEPS WHILE
TARGETTING THE SHOULDERS, LATS AND TRICEPS

ALTHOUGH IT SEEMS LIKE A PUSHING EXERCISE


THAT ISOLATES THE TRICEPS, THE BICEPS ACTUALLY
HAVE A BIG PART TO PLAY IN THIS MOVEMENT

ANGLE OF ARMS IS VERY


SIMILAR TO THE BICEP CURL
THE MOST EFFECTIVE WAY TO TARGET THE
BICEPS IS TO DO A FULL RANGE OF
MOTION(ROM) PULLING MOVEMENT

IF YOU HAVE A LOW BAR FOR INVERTED ROWS OR


A HIGH BAR FOR PULL UPS, THEY WILL SERVE A
PURPOSE TO WORK THE BICEPS
IF YOU DO NOT HAVE A BAR AT HOME TO WORK
WITH, THEN DIFFERENT GRIPS OF PSEUDO LEAN
HOLDS OR PSEUDO LEAN PUSH UPS ARE EFFECTIVE
IN TARGETTING THE BICEPS

A FRIEND OF MINE WHO IS STRONGER THAN ME HARDLY


EVER DID PULL UPS IN HIS TRAINING ROUTINE. HE
TRAINED SOLELY FOR THE PLANCHE AND WORKED LONG
HOURS DOING SUPINATED PSEUDO LEAN HOLDS AND
PUSH UPS

TODAY, HIS BICEPS ARE THE SAME SIZE AS MINE. I


DID A TON OF PULL UPS WHEREAS HE DID A TON OF
PSEUDO LEAN VARIATIONS. THIS IS EVIDENT THAT
THE EXERCISES PROVIDED FOR STRAIGHT ARM
VARIATIONS ARE GREAT AT CONDITIONING THE
BICEPS
I PREVIOUSLY TALKED ABOUT FEELING THE
MUSCLE BEING ENGAGED WHEN YOU ARE DOING
THE REPS. THIS IS IMPORTANT BECAUSE IF YOU
WERE TO REP OUT A MOVEMENT FOR THE SAKE
OF IT WITHOUT FEELING ANY MUSCLE
ENGAGEMENT, YOU WILL NOT BE ABLE TO
TARGET THE SPECIFIC MUSCLE GROUP

TAKE THE PIKED PUSH UPS FOR EXAMPLE. THE


VARIATIONS TO TARGET THE UPPER CHEST AND
SHOULDERS LOOK SIMILAR BECAUSE THE ANGLE
OF THE PIKE IS SIMILAR IN BOTH CASES.

IF YOU ARE TO DO PIKED PUSH UPS FOR THE


UPPERCHEST, MAKE SURE YOU LEAN IN WITH
YOUR CHEST AND FEEL TENSION IN YOUR
UPPERCHEST WHEN REPPING IT OUT. DO IT SLOW
IN THE BEGINNING TO BUILD UP MUSCLE
MEMORY. AS YOU GET USED TO IT, IT BECOMES
EASIER IN FUTURE.

THE SAME GOES FOR PIKED PUSH UPS FOR THE


SHOULDERS
THE CORE EXERCISES INTRODUCED IN THIS EBOOK
ARE EXERCISES THAT ARE HELPFUL FOR SCULPTING
A SIX-PACK
HOWEVER, KEEP IN MIND THAT SINCE YOUR BODY
CAN ONLY SHOW ABS AT A BODY FAT PERCENTAGE
OF 15% OR LOWER, YOU WILL NOT GET ABS UNTIL
YOU HAVE A LOW ENOUGH BODY FAT

CORE EXERCISES:
1. BICYCLE CRUNCHES
2. FLUTTER KICKS
3. LEG RAISES
4. RUSSIAN TWISTS
5. LEG IN AND OUTS
BICYCLE CRUNCHES

MUSCLES TARGETED: UPPER ABS,


LOWER ABS, HIP FLEXORS

INSTRUCTIONS ON HOW TO DO BICYCLE CRUNCHES:

1. SIT ON THE FLOOR


2. LEAN BACK, BUT DON'T LET YOUR HEAD REST ON
THE GROUND
3. KICK OUT ONE LEG AND PULL THE OTHER BACK
IN TO YOUR CHEST
4. REPEAT FOR 30 SECONDS MINIMUM
FLUTTER KICKS

MUSCLES TARGETED: LOWER ABS, HIP


FLEXORS

INSTRUCTIONS ON HOW TO DO FLUTTER KICKS:

1. SIT ON THE FLOOR


2. LEAN BACK, BUT DON'T LET YOUR HEAD REST ON
THE GROUND
3. KICK OUT BOTH LEGS, RAISE ONE AND LOWER
THE OTHER WITHOUT BENDING YOUR KNEE
4. REPEAT FOR 30 SECONDS MINIMUM
LEG RAISES

MUSCLES TARGETED: LOWER ABS, HIP


FLEXORS

INSTRUCTIONS ON HOW TO DO LEG RAISES:

1. SIT ON THE FLOOR


2. LEAN BACK, BUT DON'T LET YOUR HEAD REST ON
THE GROUND
3. KICK OUT BOTH LEGS, RAISE THEM TO FORM A 90
DEGREE ANGLE WITH YOUR UPPERBODY THEN
LOWER IT BACK DOWN
4. REPEAT FOR 30 SECONDS MINIMUM
RUSSIAN TWISTS

MUSCLES TARGETED: OBLIQUES,


LOWER ABS, UPPER ABS, HIP FLEXORS

INSTRUCTIONS ON HOW TO DO RUSSIAN TWISTS:

1. SIT ON THE FLOOR


2. RAISE YOUR LEGS STRAIGHT IN FRONT OF YOU
3. TWIST TO YOUR LEFT AND TAP THE FLOOR, TWIST
BACK TO THE RIGHT AND TAP THE FLOOR
4. REPEAT FOR 30 SECONDS MINIMUM
5. DO NOT LET YOUR LEGS TOUCH THE GROUND
LEG IN AND OUTS

MUSCLES TARGETED: UPPER ABS,


LOWER ABS, HIP FLEXORS

INSTRUCTIONS ON HOW TO DO LEG IN AND OUTS:

1. SIT ON THE FLOOR


2. RAISE YOUR LEGS STRAIGHT IN FRONT OF YOU
3. PULL THEM BACK AND USE YOUR HANDS TO
MAKE SURE YOU DON'T LOSE BALANCE
4. REPEAT FOR 30 SECONDS MINIMUM
5. DO NOT LET YOUR LEGS TOUCH THE GROUND
ALTHOUGH THERE AREN'T MANY COOL SKILLS IN
CALISTHENICS FOR THE LEGS UNLIKE FOR THE
UPPERBODY LIKE PLANCHE, FRONT LEVER AND
HANDSTAND ETC
THE LEGS ARE STILL A VERY IMPORTANT MUSCLE
GROUP
TRAINING LEGS ENSURES A PROPORTIONATE
UPPERBODY TO LOWER BODY RATIO AND ALSO
BUILDS ALOT OF CORE STRENGTH THAT IS HEAVILY
REQUIRED IN CALISTHENICS
WITH THAT, HERE ARE THE MOST INTENSE LEG
EXERCISES THAT I DO TO ENSURE THAT MY LEGS
REMAIN IN SUFFICIENT STRENGTH AND AESTHETIC
SIZE
PISTOL SQUATS

MUSCLES TARGETED: QUADS,


HAMSTRINGS, GLUTES

INSTRUCTIONS ON
HOW TO DO PISTOL SQUATS:

1. BALANCE ON ONE LEG WITH THE OTHER SLIGHTLY LIFTED UP


2.SQUAT ALL THE WAY DOWN AND STRETCH THE UNUSED LEG
OUT HORIZONTALLY
3. STAND BACK UP TO THE ORIGINAL POSITION
IF PISTOL SQUATS ARE TOO DIFFICULT
FOR YOU, YOU CAN TRY AN EASIER
VARIATION LIKE SO:

THIS IS HOW HALF-LEGGED PISTOL SQUATS LOOK


LIKE:

YOU ARE STILL SQUATTING WITH ONE LEG, BUT WITH IT BENT
INSTEAD OF BEING STRETCHED OUT, THE CENTRE OF GRAVITY
ACTING ON YOUR UNUSED LEG HAS BEEN REDUCED, THUS
REDUCING THE WEIGHT LOAD ON YOUR OTHER LEG
NORMAL SQUATS

MUSCLES TARGETED: QUADS,


HAMSTRINGS, GLUTES

NORMAL SQUATS ARE THE MOST BASIC LEG EXERCISE FOR


CALISTHENICS AND BUILD BASIC LEG STRENGTH, TOGETHER WITH
ENDURANCE
BODYWEIGHT SQUATS ARE ONE OF THE
BEST EXERCISES TO DATE

THEY ARE INVOLVED IN COMMON


CARDIOVASCULAR EXERCISES LIKE THE BURPEES
AND JUMPING JACKS
IF YOU THINK BODYWEIGHT SQUATS ARE TOO EASY
BUT YOU HAVEN'T BUILT ENOUGH STRENGTH TO DO
PISTOL SQUATS YET, TRY DOING EXPLOSIVE
BODYWEIGHT SQUATS. THEY HELP NOT JUST IN
BUILDING MUSCLE, BUT IN AEROBIC MOBILITY AS
WELL
FEEL FREE TO ADD SOME WEIGHT(IF YOU WANT TO
MAKE SQUATS HARDER) BECAUSE OUR LEGS ARE
THE BIGGEST MUSCLE GROUPS ACROSS THE ENTIRE
BODY
REGARDLESS, YOU DON'T NEED WEIGHTS TO BUILD
LEG MUSCLE. BODYWEIGHT SQUATS ARE THE
PERFECT TOOL. TOO EASY? DO EXPLOSIVE JUMPS.
STILL TOO EASY? DO PISTOL SQUATS
IF YOU ARE CURIOUS AS TO HOW MANY REPS OF
HOW MANY SETS YOU SHOULD DO, HOW MUCH
TIME YOU NEED TO SPEND RESTING, HOW YOU
SHOULD PROGRAM YOUR TRAINING OR WHICH
EXERCISES YOU SHOULD PRIORITISE FIRST, I
HAVE EXPLAINED THEM IN A PREVIOUS EBOOK

THE THEORETICAL ASPECTS OF MUSCLE BUILDING


HAVE BEEN EXPLAINED IN THIS EBOOK. ALL THE
MISTAKES I HAVE MADE IN MY CALISTHENICS
JOURNEY HAVE BEEN EFFCIENTLY SUMMARISED
INTO LESS THAN 30 PAGES. I RECOMMEND
CHECKING IT OUT

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