Calisthenics

Chest, tricep and shoulders calisthenics

Goal: Strength
Level: Intermediate
days/week: 3
min/session: 60

Equipment: anillas · low bar · caja o pared

Exercise	Sets	Reps	Rest
deep push ups with rings▶ video	4	15	90s
ring dipswith weight if possible	4	12	120s
Pike Push Ups	4	12	120s
isometric hold for chest with rings▶ video	3	20-30s	90s
tricep extension with rings/bar	4	15-20	90s

This routine is shared as a personal reference, not professional prescription. Adapt it to your level and consult a professional if in doubt or injured.