# Week 2 caisthenics jawad

Push

## Workout

- 4 × 8-12 Push-Up
- 4 × 8-12 Dip (Parallel Bar)
- 3 × 6-10 Pike Push-Up
- 3 × 6-10 Push-Up (Diamond)
- 3 × 45-60s Plank
- 4 × 5-8 Pull-Up
- 4 × 8-12 Inverted Row
- 3 × 3-5 Negative Pull-Up
- 3 × 20-30s Dead Hang
- 3 × 8-12 Hanging Knee Raise
- 4 × 12-15 Bodyweight Squat
- 3 × 8-12 Lunge (Reverse) - Elevated
- 3 × 12-15 Glute Bridge
- 4 × 15-20 Calf Raise
- 1 × 8-10min Handstand (Wall-Assisted)
- 3 × 10-15 Push-Up
- 3 × 5-8 Pull-Up
- 3 × 8-12 Dip (Parallel Bar)
- 3 × 10-15 Inverted Row
- 3 × 60-80s Plank
- 3 × 15 Push-Up
- 3 × 10 Pull-Up
- 3 × 10-15 Dip (Parallel Bar)
- 3 × 15 Bodyweight Squat
- 3 × 10 Lunge (Walking)
- 3 × 10 Hanging Knee Raise