Webslinger- Calisthenics

If anyone has any questions or concerns please reach out to me on instagram 

https://www.instagram.com/cameron_joseph_oneal?igsh=MTdsdHZocmw2aWQ3eQ%3D%3D&utm_source=qr

Calisthenics Program 

This Program provides extra support with not being able to get to a gym with equipment and resources of the sort.

Due to the program being inspired my Spider-Man the lifts are all controlled by body weight and cardiovascular endurance. Change time and reps if needed 

NOTE
Try to focus on the amount of sleep you body gets to fully maximize muscle strength and endurance. Also try to get good nutrition in your diet a for the same reason

THINGS TO KNOW BEFORE TRAINING 

If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional)

If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work

Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look

In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories

Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights

Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders 

The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary.

LASTLY (HEAVY AND CONTROLLED)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Plank

Push Up

Sit Up

Pistol Squat

Russian Twist

Oblique Crunch

Dip (Bodyweight)

Wide Grip Pull-Up

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