The main goal of this challenge is to get muscle hypertrophy in your back and biceps. As usual, we will work intensively for 21 days in order to progressively stimulate the muscles involved. After finishing the challenge it is recommended to rest for a few days, lowering the intensity of the training with active or even total rest. With this, we seek to generate a supercompensation that improves our muscle size, strength and endurance. Remember to share your progress by tagging @calisteniapp. Let's do this!

Bigger back and biceps

The objective of this challenge is to increase our shoulder strength and our discipline through a gradual progression that allows us to prioritize this important muscle group for our progress in Calisthenics. Specifically, we will focus on exercises for the anterior deltoid or front shoulder area, which implies that we will also give a lot of work to the pectorals, triceps and trapezius mainly. On each day you will find a routine for beginners, intermediate and advanced so that you can adapt it to your level, even so, at all levels, the first routines will be easier and will become more complicated as the challenge progresses. If you have trouble executing any of the exercises, adapt it to your level. Remember to share your progress with @calisteniapp. 

 **You must know** 

 - Each day has a routine for beginners, intermediate and advanced. 

 - The whole challenge can be done without material, although you can use push up grips in some exercises if it is more comfortable for you. 

 - The duration of the routines will be variable from about 20 minutes, the first days, to about 1 hour in the last days. 

 - Every day we will advise you on what rest time to use. 

 - Try to do the challenge 21 days in a row, there will be soft download days scheduled for you to recover. If you can't train one day, pick up where you left off the next.

Shoulders Strengthening

In this challenge we will work to strengthen our abs, lower back, obliques, psoas and other core muscles. In this case, this challenge is made to be done before your usual routines, since it will not take much time. The starting point will be quite suitable for any fitness level and little by little it will get more complicated as we get stronger. Do not forget to share your progress with @calisteniapp on Instagram.

Iron Core

In this challenge we will make sure to get in shape, gain strength, muscle mass and muscular endurance in our whole body. The difficulty will be progressive but it will progress quite fast so... it will be quite a challenge! If some exercises are too difficult for your level and you can't do them, just change them for another one of the same or previous days. Remember to share your progress with @calisteniapp!

Full body conditioning

In this challenge we will complement our daily routines with flexibility work. I recommend you rest at least 10 or 15 minutes after your normal routine and then do the flexibility work, or even do it later on the day. We will focus on improving the range of motion in our shoulders, legs, wrists and our entire posterior chain, which will help us improve in the vast majority of tricks and difficult calisthenics exercises. Recommended for both beginners and advanced. Finally, I recommend you put take 15 to 20 second-long rests at most to do it quickly.

Total flexibility

The main goal of this challenge is to work on hypertrophy and power for your legs. In addition, you will learn different exercises of progressive difficulty and how to combine them in order to have a balanced upper and lower body. Remember that all unilateral exercises must be done with each leg, and don't forget to share your progress with @calisteniapp.

Bigger back and biceps

Required Material

Other challenges

Shoulders Strengthening

Iron Core

Full body conditioning

Total flexibility

Bigger back and biceps

Legsthenics age