Calisthenics UPPER-BODY WORKOUT for Hypertrophy

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This week I have a new upper-body workout I’ve been loving lately ...Contrasting Super-ladders!
 
What's great about this routine is that it's a very efficient way to work on a broad rep-range and get a big amount of training-volume in a very short workout (12-15 minutes in total).
 
Although it's quite different from traditional ladders and supersets, it's quite simple, fun, and at the same time highly-effective!

WORKOUT SUMMARY

Pick a Challenging pull exercise and an easier push exercise (or go the opposite way if you want to focus on a push exercise)

Start with your challenging exercise and get your best reps in (in other words start from the top of the ladder and you go downwards)

Follow that with you second exercise, starting from the bottom of its ladder, and you’ll be going upwards.

Let’s say that you do what I did and you start with Pull-ups, followed by push-ups.

Here’s how that would look…

13 Pull-ups & 4 Push-ups – Rest one minute (or jog)
9 Pull-ups & 8 Push-ups – Rest one minute (or jog)
7 Pull-ups & 12 Push-ups – Rest one minute (or jog)
5 Pull-ups & 16 Push-ups – Rest one minute (or jog)
3 Pull-ups & 20 Push-ups – Rest one minute (or jog)
1 Pull-ups & 24 Push-ups – Rest one minute (or jog)

HOW MANY REPS?

If you're wondering about reps, I recommend going down the ladder by 1-2 reps at a time for your challenging exercise and going up the ladder 2-4 reps at a time for your easier exercise.

Of course, this depends on your training level, and experience, and it is something you have to experiment with in the beginning.

#calisthenics #calisthenicsworkout #bodyweightworkout

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Recommended Gymnastic Rings ◎◎: https://www.bodyweightmuscle.com/recommended-gymnastic-rings/
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OTHER BOOKS (Beginner and Intermediate):
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
Find them all here; http://www.bodyweightmuscle.com/free-beginners-guide/
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ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: http://www.superherobodyweightworkout.com
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My favorite Jump-rope: https://www.bodyweightmuscle.com/crossrope
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Disclaimer:
All information in this YouTube channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.

Видео Calisthenics UPPER-BODY WORKOUT for Hypertrophy канала Bodyweight Muscle