# Calisthenics & Weights

Anterior - Posterior Split with heavy legs on every Saturdaya

## Monday - Anterior (Intensity Focused: Calisthenics)

Add Weights in Push Ups if possible !!

### Workout

- 3 × 15-18s Tuck Planche Hold
- 3 × 14-18s L-Sit Hold
- 3 × 12-15s Tucked L-Sit
- 3 × 12-15 Pike Push-Up
- 3 × 15-18 Push-Up (Decline)
- 3 × 8-12 Dip (Parallel Bar)
- 3 × 12-15 Push-Up (Wide)
- 3 × 10-14 Hanging Knee Raise


## Tuesday - Posterior (Intensity Focused: Calisthenics)

Pull-Up · Lat Pulldown (Wide-Grip) · Cable Row (Seated)

### Workout

- 4 × 6-10 Pull-Up
- 3 × 6-8 Lat Pulldown (Wide-Grip) - Cable
- 3 × 6-8 Cable Row (Seated) - Cable