Jun 18 (edited) • General Chat
Please read this message properly Help me if there is something wrong with my routine and suggest some skills that I should learn as a beginner.
6-Day Custom Training Routine
Day 1 (Mon)(Push Exercises)
Exercise: Knee Pushups
Reps/Sets: 12 reps × 3 sets
Exercise: Inclined Pushups
Reps/Sets: 12 reps × 3 sets
Exercise: Pushups
Reps/Sets: 12 reps × 3 sets
Exercise: Pike Pushups
Reps/Sets: 8 reps × 3 sets
Exercise: Dips
Reps/Sets: 12 reps × 3 sets
Focus: Core
Exercise: Crunches
Reps/Sets: 12 reps × 3 sets
Exercise: Planks
Reps/Sets: 30 sec × 2 sets
Day 2 (Tue)(Pull Exercises)
Exercise: Australian Pullups
Reps/Sets: 10 reps × 3 sets
Exercise: Rows
Reps/Sets: 12 reps × 3 sets
Exercise: Bicep Curls
Reps/Sets: 12 reps × 3 sets
Focus: Core
Exercise: Hanging Leg Raises
Reps/Sets: 8 reps × 3 sets
Day 3 (Wed)(Leg Exercises)
Focus: Legs
Exercise: Squats
Reps/Sets: 12 reps × 3 sets
Exercise: Jumping Squats
Reps/Sets: 12 reps × 3 sets
Exercise: Nordic Hamstring Curls
Reps/Sets: 12 reps × 3 sets
Exercise: Calf Raise
Reps/Sets: 12 reps × 3 sets
Day 4 (Thu)(Push Exercises)
Exercise: Knee Pushups
Reps/Sets: 12 reps × 3 sets
Exercise: Inclined Pushups
Reps/Sets: 12 reps × 3 sets
Exercise: Pushups
Reps/Sets: 12 reps × 3 sets
Exercise: Pike Pushups
Reps/Sets: 8 reps × 3 sets
Exercise: Dips
Reps/Sets: 12 reps × 3 sets
Focus: Core
Exercise: Crunches
Reps/Sets: 12 reps × 3 sets
Exercise: Planks
Reps/Sets: 30 sec × 2 sets
Day 5 (Fri)
Exercise: Australian Pullups
Reps/Sets: 10 reps × 3 sets
Exercise: Rows
Reps/Sets: 12 reps × 3 sets
Exercise: Bicep Curls
Reps/Sets: 12 reps × 3 sets
Focus: Core
Exercise: Hanging Leg Raises
Reps/Sets: 8 reps × 3 sets
Day 6 (Sat)
Focus: Legs & Cardio
Exercise: Squats
Reps/Sets: 12 reps × 3 sets
Exercise: Jumping Squats
Reps/Sets: 12 reps × 3 sets
Exercise: Nordic Hamstring Curls
Reps/Sets: 12 reps × 3 sets
Exercise: Calf Raise
Reps/Sets: 12 reps × 3 sets
Day
7 (Sun)
Focus: Rest
And along all of the exercises that I mentioned above I do some arm wrestling exercises and a 2 km run in 5:15 minutes to 6:30 minutes on (Monday, Wednesday, Friday) for Speed and endurance and a 4 to 5 km run under 21 minutes on (Tuesday, Thursday, Saturday) for stamina.
Everyday (except Sunday) I do these arm wrestling exercises
Equipment: Gripper (set to 10 kg of gripping force)
Exercise: Gripping
Reps/Sets: 30 reps × 3 sets
(And I do this exercise 3 times with 3 different variations)
Exercise: Griper hold
Time/Sets: 30 seconds × 3 sets
(And I do this exercise 3 times with 2 different variations)
Equipment: Dumbbell (of around 3 kg)
Exercise: Finger wrist curls
Reps/Sets: 12 reps × 3 sets
Exercise: Reverse wrist curls
Reps/Sets: 12 reps × 3 sets
Exercise: Supported wrist rotation
Reps/Sets: 12 reps × 3 sets
Equipment: arm wrestling strap (with 7.5 kg weight hanging to it)
Exercise: Radial deviation
Reps/Sets: 12 reps × 3 sets
Equipment: arm wrestling strap (with 10 kg weight hanging to it)
Exercise: Pronation curls
Reps/Sets: 12 reps × 3 sets
Exercise: Hammer curls
Reps/Sets: 12 reps × 3 sets
Exercise: Negative Pronation curls
Reps/Sets: 12 reps × 3 sets
These are all of the arm wrestling exercises that I do in a day with running and calisthenics exercises.
So my question is that
- What are the 3 skills that I should learn as a calisthenics beginner ? I will practice them 6 times a week.
- Is there something that I should change in my routine.
I exercises that I mentioned in this message are in the order in which I perform them.
Except running that I do in the beginning of my workout and arm wrestling that I do after my workout.
Thank you 🤗.
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Please read this message properly Help me if there is something wrong with my routine and suggest some skills that I should learn as a beginner.
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