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Bodyweight Calisthenics / Bodyweight program on Outside Elements

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soundofsilence

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Hello,


I am standing front of you a question - I need to create a workout program for Upper body *arms, abs, backs
and Lower body.

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Can you offer workout exercises for
  • Abs : It is important that please focus on just the front-abs. Not on sides.
  • Arms: I need to do pull-ups and gain my muscle to be a little bit more manly and wider, more esthetics.
  • Back for this I will use 'bridges'.

  • Lower body




    Can anybody help me to create workout program which 10-15 min one round multiplies 4 times?
 
@soundofsilence,

I need to create a workout program for Upper body *arms, abs, backs
and Lower body.
Why?

Can you offer workout exercises for
  • Abs : It is important that please focus on just the front-abs. Not on sides.
  • Arms: I need to do pull-ups and gain my muscle to be a little bit more manly and wider, more esthetics.
  • Back for this I will use 'bridges'.

  • Lower body




    Can anybody help me to create workout program which 10-15 min one round multiplies 4 times?
Again, why? You seem to have figured out exactly what you want but you've given us no background or history. Please read our FAQ.

Thank you.

-S-
 
This is one fine park!
As @Steve Freides said: provide us with some background information on your goals, so we can give you better advice.
 
Excuse me for the late. I've been forgetting this;

My FB and some other applications like Twitter are not working properly - it seems that they are resitricted this is why I though it was too. I mean can't add comment for example in FB because it will be automatically deleted seconds later.


So now I am doing this:

Sit ups * 40
Back/Bridge *40
Push up(Hands above and beside hips) * 20
Squat * 45
Sit ups again * 40
45 degree Pull Up - on the bar * 20

It is for Abs - what do you think?


For arms and upper back:
Arm hanging 15-20 sec
Parallel Dip Bar * 15
Arm hanging with shoulder elevation * 15
Sit Ups *40
Pull ups on Bar 45 deegre * 25
Moving push ups from right ot left and left to right * 25


I would like to create something for Arms and Abs.
I kindly ask your help in this - whats your thought?
 
Hello,

@soundofsilence
Regarding the abs, plenty of options
- dragon flags
- leg raises / hanging leg raises
- ab whell

Then, if we consider purely isometrics:
- LSit / VSit
- Plank / HS Plank / Lalanne Plank / Hollow body rock

In all cases, you can read "Diamond Cut Abs" from D. Kavadlo, which is an exellent book. It provides different ab progressions and routines from beginner to advanced.

For the arms, basically, any push / pull will do the job. Muscle up will get both of them in only one move for instance. Ohterwise, a steady diet of push ups / dips / pull up.

Below is an example:


Kind regards,

Pet'
 
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