# Calisthenics Upper-Body (main)

=>skill, strength, muscle

## Workout


## Warm-Up


- 1 × 5-8min Warm up

## Workout


## Explosive Pull

- 2 × 6-8 Explosive pull ups
- 3 × 30-60s Handstand (Freestanding)
- 3 × 5-8 Planche Push-Up (Pseudo)
- 2 × 12-20s Planche Lean Hold
- 5 × 3-5 Pull-Up (Weighted)
- 5 × 5-8 Handstand Push-Up (Wall-Assisted)
- 2 × 8-12 Australian Pullups
- 2 × 8-12 Weighted pushups
- 2 × 12-15 Bicep Curl - Dumbbell
- 2 × 12-15 Triceps Kickback - Dumbbell
- 2 × 10-15 Lateral Raise (Side, Single-Arm) - Dumbbell
- 2 × 8-12 Back shoulder strength

## Skill-Work


## Weighted (Raw Strength)


## Horizontal Hypertrophy


## Arms; Side-/Back-Shoulders: Isolation