Weightlifting and Calisthenic Workouts

60 minute workouts I like

Weightlifting:

A. Chest/triceps/shoulders day

Chest:

1. Bench Press — 4 sets x 8reps
2. Dumbbell Flyes — 3 sets x 10 reps
3. Incline Bench Press — 3 sets x 8 reps
4. Push-Ups (or variations like wide-grip, close-grip, or decline) — 3 sets to failure

Triceps:

1. Tricep Dips — 3 sets x 8–10 reps
2. Overhead Dumbbell Tricep Extension — 3 sets x 10 reps
3. Cable Tricep Pushdowns — 3 sets x 10 reps

Shoulders:

1. Lateral Raises — 3 sets x 10 reps
2. Front Raises — 3 sets x 10 reps
3. Front Plate Raises — 3 sets x 10 reps

B. Biceps/back day

Back:

1. Pull-Ups or Lat Pulldowns — 3 sets x 10 reps
2. Seated Cable Rows — 3 sets x 10 reps
3. Barbell Rows — 3 sets x 8 reps
4. Dumbbell Rows — 3 sets x 10 reps per arm

Biceps:

1. Barbell Bicep Curls — 4 sets x 8 reps
2. Alternating Dumbbell Curls — 3 sets x 8–10 reps per arm
3. Hammer Curls — 3 sets x 10–12 reps per arm
4. Preacher Curls (Machine or Free Weight) — 3 sets x 8 reps

C. Legs-quads, hamstrings, calves day

Quads:

1. Squats — 4 sets x 10 reps
2. Leg Press — 3 sets x 10 reps
3. Dumbell Lunges — 3 sets x 10

Hamstring:

1. Hamstring Curl — 4 sets x 10 reps

2. Deadlifts- 3 sets x 8 reps

Calves:

1. Standing Calf Raises — 4 sets x 15 reps per leg
2. Seated calf raises — 3 sets x 12 reps
3. Squats standing on weight — 2 sets x 8 reps

Calisthenics: Push vs pull

A. Push day

• Push-ups: 3 sets of 10–15 reps
• Pike push-ups: 3 sets of 8–12 reps
• Dips: 3 sets of 8–12 reps (use parallel bars or a sturdy elevated surface)
• Tricep dips: 3 sets of 10–15 reps (use a chair or bench)
• Diamond push-ups: 3 sets of 8–12 reps
• Handstand push-ups against a wall: 3 sets of 8 reps
• Bodyweight Squats: 3 sets of 20 reps
• Pistol Squats: 3 sets of 6 reps per leg (use assistance if needed)
• Lunges: 3 sets of 15 reps per leg
• Step-ups: 3 sets of 10 reps per leg (use a sturdy elevated surface)
• Calf Raises: 3 sets of 20 reps

B. Pull day

• Pull-ups: 3 sets of 10 reps
• Chin-ups: 3 sets of 8 reps (palms facing you)
• L-sit Pull-ups: 3 sets of 8 reps
• Band pull-apart: 3 sets of 12
• Glute Bridges: 3 sets of 15–20 reps
• Reverse Lunges: 3 sets of 15 reps per leg
• Hamstring Curls: 3 sets of 10 reps (use a stability ball or furniture sliders)
• Box Jumps: 3 sets of 10 reps