Shoulders:
Jump rope/stretch
8 x 4 shoulder/military presses
10 x 3 lateral raises
7 x 3 bent over rear delt row
Triceps:
Stretch/jump rope
5 x 3 close-grip push-ups
6 x 4 skullcrushers
5 x 3 dips
Biceps:
Jump rope/stretch
5 x 4 bicep curls
6 x 4 concentration curls
5 x 4 hammer curls
Forearms:
Jump rope/stretch
10sec x 3 doorframe/wall hang
10sec x 3 dead hang vb
15sec x 5 dumbbell pinches
10 x 2 reverse curls
Chest:
Jump rope/stretch
5 x 4 Dumbbell Press
5 x 7 floor press
4 x 3 dumbbell flies
Back:
Jump rope/stretch
5 x 5 db row
4 x 5 pull-ups
5 x 3 renegade rows
Core/abs:
Jump rope/stretch
Failure x 2 plank
5 x 4 leaning leg raises
10 x 3 russian twists
10sec x 2 frog pose
Failure x 3 L-sits
Hamstrings:
Jump rope/stretch
10 x 3 box jumps
6 x 3 RB leg curls
5 x 4 squats
Quadriceps:
4 x 4 squats
Calves:
Stretch
Failure x 3 jump rope
Failure x 3 calf raises
That's the one I do with weights, here is the one when I am doing calisthenics:
PUSH
Warmup
7 x 3 knee pseudo push-ups
3 x 4 pike press
Failure x 3 dips
PULL
Warmup
8 x 4 australian pull ups
10 x 4 bicep row
LEGS
Warmup
15 x 2 squats ufmc
50 x 2 calf raises
5 x 3 box jumps
ISOMETRIC
Warmup
10sec x 3 frog pose
10sec x 3 L-sit
10sec x 3 planche lean
10sec x 3 handstand hold
I know it seems like a lot of volume, but I only do the calisthenics when I don't want to work with weights or can't, which isn't often. Plus, I have very limited options for dumbbells, and I usually work with very light ones.
Jump rope/stretch
8 x 4 shoulder/military presses
10 x 3 lateral raises
7 x 3 bent over rear delt row
Triceps:
Stretch/jump rope
5 x 3 close-grip push-ups
6 x 4 skullcrushers
5 x 3 dips
Biceps:
Jump rope/stretch
5 x 4 bicep curls
6 x 4 concentration curls
5 x 4 hammer curls
Forearms:
Jump rope/stretch
10sec x 3 doorframe/wall hang
10sec x 3 dead hang vb
15sec x 5 dumbbell pinches
10 x 2 reverse curls
Chest:
Jump rope/stretch
5 x 4 Dumbbell Press
5 x 7 floor press
4 x 3 dumbbell flies
Back:
Jump rope/stretch
5 x 5 db row
4 x 5 pull-ups
5 x 3 renegade rows
Core/abs:
Jump rope/stretch
Failure x 2 plank
5 x 4 leaning leg raises
10 x 3 russian twists
10sec x 2 frog pose
Failure x 3 L-sits
Hamstrings:
Jump rope/stretch
10 x 3 box jumps
6 x 3 RB leg curls
5 x 4 squats
Quadriceps:
4 x 4 squats
Calves:
Stretch
Failure x 3 jump rope
Failure x 3 calf raises
That's the one I do with weights, here is the one when I am doing calisthenics:
PUSH
Warmup
7 x 3 knee pseudo push-ups
3 x 4 pike press
Failure x 3 dips
PULL
Warmup
8 x 4 australian pull ups
10 x 4 bicep row
LEGS
Warmup
15 x 2 squats ufmc
50 x 2 calf raises
5 x 3 box jumps
ISOMETRIC
Warmup
10sec x 3 frog pose
10sec x 3 L-sit
10sec x 3 planche lean
10sec x 3 handstand hold
I know it seems like a lot of volume, but I only do the calisthenics when I don't want to work with weights or can't, which isn't often. Plus, I have very limited options for dumbbells, and I usually work with very light ones.