best calisthenics sets?

[samoram]

looking for a good calisthenic regimes for...

*Legs*

*Shoulders & Biceps*

*Chest & Triceps*

*Abs/Core*

would like to gain a lean strong toned coat of muscle all over, that DOESN'T slow me down or create any heavy unnecessary bulk (hence no weights). would likely do each section twice a week.

if anyone could help me, please do.

thanks!

[rockymarciano1]

4 sets of 10 situps
first set, each rep your going to do a slow count of 10 on the down end of the sit up. that means after sitting up when you go back down you hold yourself still for 10 seconds.
for the other 3 sets, instead of bending both legs at the knee bend your right leg under your left leg. and when you go into the up position, twist your body around so thet your right elbow toutches your left knee, then left elbow to right knee, then switch the position of the legs.

[rockymarciano1]

in joe frazier's box like the pros
25 push ups
10 dips or pull ups
25 push ups
10 dips or pull ups
25 push ups
10 dips or pullups.
frazier recomends alternating between pull ups and dips and take 40 to 60 seconds rest after doing 25 push ups and 10 dips.
the sit up routine is from fraziers book as well.

[samoram]

thanks dude!

[ShoulderRoll]

Good stuff!