HVCW II - The Final Edit

81 Pages·2019·2.865 MB·English

by  Adorian Moldovan

Push & Pull Workouts
I elegantly fused various pull-ups, core exercises, pushup
variations, and also dips -all into a single workout.
I designed dozens of routines with a large variety of basic
exercises. Moreso, you will be thrilled to discover weighted
calisthenics, deadlifts as well.
The way I structured leaves room for creativity and
adjustments. I give you the workouts, but you can easily adjust
sets, reps, or suitably rearrange the exercises as you please.
These charts are best suited for those willing to build
strength, muscular endurance, improve muscle definition, and
even for muscle growth.
There is a wide range of training methods: classic
bodybuilding style, pyramids, and circuits. That is why, some of
them will mainly exhaust your muscles, while others will also
increase a lot your cardiovascular system. The last ones will feel
more like HIIT.
Let's say you want to train your upper-body muscles as a
whole unite system. Then you landed right on the spot for that.
The entire exercises are compound and train more muscle
groups at the same time. You can utilize them effectively for
targeting lats, shoulders, biceps, and so on.
I added so many routines, and yet, there is room left for
more. If you pick a workout from the Pull-Up charts and
another from the Pushups & Dips Charts, you can constitute an
entirely new Push & Pull workouts, different than the ones
here.
Workout 1:
Advanced:

2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Pull-Ups
50 Pushups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups
50 Diamond Pushups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Chinups
50 Incline Pushups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups
50 Incline Narrow Pushups

TOTAL: 200 Pull-Ups and Pushups
Intermediate:

2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Pull-Ups
25 Pushups
2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups
25 Diamond Pushups
2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Chinups
25 Incline Pushups
2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups
25 Incline Narrow Pushups

TOTAL: 128 Pull-ups and 100 Pushups
Information:
 Don’t rest more than 90 seconds between pull-ups. You quickly start with
the first set of 2 reps, catch your breath, and proceed with the following
one of 4 reps
 As you get more tired, extend the pause to 60-90 seconds
 Make it even harder by doing 100 pushups instead of 50
 Make it easier by going up to 6 pull-ups and doing more pushups instead
 The routine is adjustable to your level. Include more pushups and pull-
ups or less depending on how much workload you can resist
 You can use a regular grip or any other variation you want

Workout 2:
Advanced:

2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips
10-20 Pull-Ups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 ->4 -> 2 Dips
10-20 Pull-Ups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips
10-20 Close Chinups
2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips
10-20 Close Chinups

5 Pushups -> 10 Incline Pushups -> 10 Chinups
(Do 5 cycles of this last circuit)

TOTAL: 200 dips, 90-130 pull-ups, 75 pushups
Intermediate:

2 -> 4 -> 6 -> 6 -> 4 -> 2 Dips
5-10 Pull-Ups
2-4-6-6-4-2 Dips
5- 10 Pull-Ups
2-4-6-6-4-2 Dips
5-10 Close Chinups
2-4-6-6-4-2 Dips
5- 10 Close Chinups

10 Pushups -> 10 Incline Pushups -> 5 Chinups
(Do 4-5 cycles of this last circuit)

TOTAL: 96 Dips, 40-75 Pull-Ups, 100 Pushups
Information:
 Rest as minimum as possible
 When it becomes too hard, extend pause to 2-3 minutes
 Make it harder by increasing the reps and vice-versa
 You can adjust reps as you please. Do fewer dips if it’s too hard, and
more pull-ups or pushups if you feel so
 Use gymnastic rings if you prefer
Workout 3:
Advanced:

7-10 Chinups -> 7-10 Pull-Ups -> 12-15 Dips -> 10 Leg Raises -> 10 Diamond
Pushups -> 10 Pushups -> 10 Wide Pushups
(Do the circuit for 7-10 times)

TOTAL: 98-200 Pull-Ups, 84-150 Dips, 70-100 Leg Raises, 210-300 Pushups
Intermediate:

4-6 Chinups -> 4-6 Pull-Ups -> 8-10 Dips -> 10 Leg Raises -> 8 Diamond Pushups -
> 8 Pushups -> 8 Wide Pushups
(Do the circuit for 6-10 times)

TOTAL: 48-120 Pull-Ups, 48-100 Dips, 100 Leg Raises, 144-240 Pushups
Information:
 Rest 60-90 seconds. When it becomes too hard, extend to 2-3 minutes
 Adjust the reps to fit your physical capabilities
 You can do Leg Raises hanged of a pull-up bar, on a dip station, or on the
ground. The easiest version would be on the floor
 Bend the knee if you cannot fully stretch your legs
Workout 4:
Advanced:

[1 -> 2 -> 3 -> … -> 9 -> 10 Pushups (Hold 3 seconds on top for each repetition)
15-20 Pull-Ups/Chinups] x Do all this for 4 times

[20 Declined Pushups -> 5-10 Close Chinups] x 4 times

TOTAL: 320 Pushups, 85-130 Pull-Ups
Intermediate:

[1 -> 2 -> 3 -> 4 -> 5 -> 6 -> 7 Pushups (Hold 3 seconds on top for each repetition)
10 Pull-Ups/Chinups] x Do all this for 4 times

[10-15 Declined Pushups -> 5-7 Close Chinups] x 5 times

TOTAL: 162-187 Pushups, 65-85 Pull-Ups
Information:
 Hold 3 seconds on top for each repetition in part (2 reps with 2 holds of 3
seconds, 3 reps with 3 holds of another 3 seconds, etc.)
 The whole purpose is to increase the time under tension
 Rest as minimum as possible
 At the second group of exercises, rest 60 seconds from a set to another
 Adjust the reps. Go up to 20 if it's too easy
Workout 5:
Advanced:

2 Pull-Up -> 2 Diamond Pushups -> 2 Dips -> 5 Sit-Ups
4 Pull-Ups -> 4 Diamond Pushups -> 4 Dips -> 10 Leg Raises
6 Pull-Ups -> 6 Diamond Pushups -> 6 Dips -> 15 Sit-Ups
------------(and so on to)--------------------------------------------
20 Pull-Ups -> 20 Diamond Pushups -> 20 Dips -> 50 Leg Raises

TOTAL: 110 Pull-Ups, 110 Pushups, 110 Dips, 275 Abs Reps
Intermediate:

1 Pull-Up -> 2 Diamond Pushups -> 2 Dips -> 5 Sit-Ups
2 Pull-Ups -> 4 Diamond Pushups -> 4 Dips -> 10 Leg Raises
3 Pull-Ups -> 6 Diamond Pushups -> 6 Dips -> 15 Sit-Ups
------------(and so on to)--------------------------------------------
7 Pull-Ups -> 14 Diamond Pushups -> 14 Dips -> 35 Sit-Ups

TOTAL: 28 Pull-Ups, 56 Pushups, 56 Dips, 140 Abs Reps
Information:
 Adjust the reps to fit your physical capabilities
 Rest as little as possible and no more than 90 seconds from an exercise to
another
Workout 6:
Advanced:

[10 Chinups -> 10 Triceps Extensions -> 20 Bench Dips] x 4 times/sets
[5 Pull-Ups -> 5 Pushups] x 10 times/sets
[10 Body Rows -> 20 Incline Pushups -> 10 Declined Pushups] x 4 times/sets

TOTAL: 130 Pull-Ups, 290 Pushups (Dips and Extensions included)
Intermediate:

[5-7 Chinups -> 6-10 Triceps Extensions -> 15-20 Bench Dips] 4 times/sets
[3-4 Pull-Ups -> 5 Pushups] x 10 times/sets
[6-8 Body Rows -> 10-15 Incline Pushups -> 6-10 Declined Pushups] x 4
times/sets

TOTAL: 74-100 Pull-Ups, 198-270 Pushups (Dips and Extensions included)
Information:
 Rest 60 seconds from an exercise to another
 Body Rows may be the same as Horizontal Pull-Ups. Australian/Aussie
Pull-Ups stand for a diagonal position which makes it slightly easier
 Adjust reps and pause to make it hard on the muscles
49 Push & Pull Workouts | email: [email protected]
Workout 7:
Advanced:

10 Close Pull-Ups/Chinups -> 15 Dips -> 20 Diamond Pushups -> 10 Leg Raises
(Do the circuit for 10 times)

TOTAL: 100 Pull-Ups, 150 Dips, 200 Pushups, 100 Leg Raises
Intermediate:

5-7 Close Pull-Ups/Chinups -> 8-12 Dips -> 10-12 Diamond Pushups -> 10 Leg
Raises
(Do the circuit for 10 times)

TOTAL: 50-70 Pull-Ups, 80-120 Dips, 100-120 Pushups, 100 Leg Raises
Information:
 You can do Leg Raises on a Dip station or hanged of a Pull-Up bar. Bend
the knee if it’s too difficult to keep a straight alignment of your legs
 Rest 60-90 seconds after each exercise
Workout 8:
Advanced:

10 Pull-Ups -> 20 Diamond Pushups
9 Pull-Ups -> 20 Pushups
8 Pull-Ups -> 20 Incline Pushups
7 Pull-Ups -> 20 Declined Pushups
6 Pull-Ups -> 20 Diamond Pushups
-------------(down to)----------------------------
1 Pull-Up -> Max. Reps. Pushups
2 Chinups -> 20 Incline Pushups
3 Chinups -> 20 Declined Pushups
-------------(up to)--------------------------------
10 Chinups -> 20 Incline Pushups

TOTAL: 109 Pull-Ups, 380 Pushups
Intermediate:

8 Pull-Ups -> 10 Diamond Pushups
7 Pull-Ups -> 10 Pushups
6 Pull-Ups -> 10 Incline Pushups
5 Pull-Ups -> 10 Declined Pushups
4 Pull-Ups -> 10 Diamond Pushups
---------------(down to)------------------
1 Pull-Up -> Max. Reps. Pushups
2 Chinups -> 10 Incline Pushups
3 Chinups -> 10 Declined Pushups
----------------(up to)---------------------
8 Chinups -> 10 Incline Pushups

TOTAL: 71 Pull-Ups, 150 Pushups
Information:
 You can do anywhere between 10 and 20 pushups
 Rest 60-90 seconds from an exercise to another once is difficult enough
Workout 9:
Advanced:

5-10 Handstand Pushups (against a wall) x 5 sets
15-20 Dips x 5 sets
10 Pull-Ups/Chinups x 10 sets
10 Leg Raises x 5 sets
10 Knee Raises x 5 sets

TOTAL: 100 Pull-Ups, 75-100 Dips, 25-50 Handstand Pushups, 100 Leg Raises
Intermediate:

5-10 Pike Pushups x 5 sets
10-15 Dips x 5 sets
5-7 Pull-Ups/Chinups x 10 sets
10 Leg Raises x 5 sets
10 Knee Raises x 5 sets
TOTAL: 100 Pull-Ups, 75-100 Dips, 25-50 Handstand Pushups, 100 Leg Raises
Information:
 Pike Pushups instead of Handstand Pushups (HSPU) if you are unable to
do them
 However, if you decide to keep HSPU and eliminate the Pikes, then do
anywhere between 3 and 5 reps. You can also do half the range of motion
until you get strong enough
 The pause is 60 seconds from a set to another
 To do HSPU, support your body against a wall. You have to options, facing
the wall or have it at your back (the second is easier)
 Bend the knee for Leg Raises if it’s too hard to keep the legs perfectly
straight
 Split Pull-Ups and Chinups, 5 sets and 5 sets
Workout 10:
Advanced:

7-10 Pull-Ups/Chinups x 10 sets
15-20 Dips x 10 sets
15-25 Pushups x 10 sets

TOTAL: 70-100 Pull-Ups, 150-200 Dips, 150-250 Pushups
Intermediate:

5-7 Pull-Ups/Chinups x 10 sets
10-15 Dips x 10 sets
10-15 Pushups x 10 sets

TOTAL: 50-70 Pull-Ups, 100-150 Dips, 100-150 Pushups
Information:
 Rest 60-90 seconds between sets
 You can choose to do Dips on gymnastic rings, 5 sets out of 10. Five sets
can be done on a dip station