Hello guys welcome to another calisthenics and weights workout and today we have a upper
body workout for you. The upper lower split is popular and great for making sure you get
in 2 sessions of each workout in in a week. This
is the calisthenics and weight training series where i have already done a full body, push
, pull and leg workout with the objective to give
you guys the foundation to create a program or at least a good place to start when combining
weights and calisthenics. I will leave a video link at the end of this video to the playlist
with all of them in to make for easier watching. Make sure you subscribe for more calisthenics
and weights fitness content and hit that bell icon so you never miss a video.
this is the upper body workout and i will be working on a lower body workout to work
with this workout so you will be covered there too. now lets get on with the video
like all my other workout videos, if you goal is strength, size or endurance you can adapt
this workout to match the required rep range and intensity needed for that goal. All the
exercises i will suggest i will offer substitutes for
all of them so depending on what equipment you have or what exercises you like or can
do there will be an exercise for you to make this workout
work for you. So lets get into the calisthenics and weights upper body workout
So the first exercise is the pull up. This exercise is one of my favourites and one of
the best upper body exercises out there. This exercise will create pure strength in all
of your back muscles as well as your grip. This exercise
is a truly functional exercise that will unlock your true potential for strength. Depending
on your current strength levels you can do the normal
pull up, try weighted pull ups if your bodyweight just isn't hard enough or you could move onto
progressive calisthenics and lean to harder variations or even 1 armed versions. All are
great options. If you are not strong enough to do
a pull up, i do have a video to help you to work towards the pull up so make sure you
check that out Ill leave a link to it at the end of this
video
The next exercise is the overhead press. this will hit your whole shoulder complex, traps
and virtually your whole body especially if doing a standing overhead press and bonus
points if done from the floor. You may lift less this way
but work with what you have. You can use barbell or dumbbell. You could swap out for handstand
push up if you are strong enough, the handstand push up is a great and will build big strong
shoulders. if you can do it then try doing pike push ups, also a great option
the next exercise is the bent over row. The bent over row will add strength and muscle
to your back. The mid back is often neglected so adding this exercise allows you to really
hit the mid back which is great for shoulder health and
creating balance in the shoulders and front and back of the if doing a lot of pressing.
You could use a barbell to best results but a dumbbell
is great too. If you don't want to use weights for this doing the inverted rows is a awesome
exercise. You can make it regressive and progressive easily so can adapt to your skill level.
its will hit the back well and is a great exercise to build up to your first pull up
as well
the next exercise is the dip. like the pull up its known as one of the king of exercises
for the upper body. this exercise will hit every muscle and if doing on the rings you
will use even more muscles trying to keep stability. on
rings or bar for straight bar or parallel all options are great for packing on muscle
and getting stronger, plus a lot of progressive calisthenics
exercise have the dip as a foundation. If you are not strong enough to do the dip then
do the push up. The push up should not be seen as only a sub if you cant do the dip,
the push up is a fantastic exercise just like the row can easily
be made easier and harder with many ways to make more intense if you are really strong.
like a lot of these exercises you can make harder
by using more progressive calisthenics versions of them or adding weight like a weight vest
so plenty of options for you
If you are liking the video please drop a like
and give it a quick share the bodyweight bicep curl with hit the biceps
hard and will increasing your strength, helping you to have bigger arms but also in your pulling
movement. If you don't have rings to do them doing
biceps curls with barbell or dumb bells will do the job too.
the next is the bodyweight tricep extension, this will strength the triceps making your
arms bigger but also helping in your pushing exercises. again weight weight tricep extensions
can fill this gap too if you prefer or have access too