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Calisthenics Strength & Skill Base →

Upper Body Mastery

A focused upper body session to lock in your form and feel strong going into the final stretch of your plan. Expect slow, deliberate reps that build real control and leave you feeling accomplished.

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Workout Breakdown

Warm-Up

1

Arm Circle

1 set × 30s

2

Shoulder Roll

1 set × 30s

3

Serratus Wall Slide

2 sets × 10 reps, 10 reps

4

Scapular Push-Up

2 sets × 10 reps, 10 reps

Main Workout — Push

1

Push-Up (Incline)

3 sets × 8 reps, 8 reps, 8 reps

2

Pike Push-Up

3 sets × 6 reps, 6 reps, 6 reps

3

Dip (Triceps)

2 sets × 10 reps, 10 reps

Main Workout — Pull

1

Inverted Row Hold

3 sets × 8 reps, 8 reps, 8 reps

2

Superman Hold

3 sets × 6 reps, 6 reps, 6 reps

3

Prone Y Raise

2 sets × 12 reps, 12 reps

Accessory — Shoulders & Biceps

2 circuits
1

Pike Push Up Hold

1 set × 20s

2

Chin Up Negative

1 set × 5 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

2

Shoulder Stretch (Cross-Body)

1 set × 30s

3

Child's Pose

1 set × 45s

4

Thread the Needle

1 set × 30s