Workout overview
1. Half muscle-ups |
2A. Weighted pull-ups |
2B. Paused straight bar dips |
3A. Paused rows |
3B. Tuck planche raises |
4. Extended plank |
Equipment needed: pull-up bar, weight belt/vest
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 reps (ea direction) |
B. Elbow circles | 10 reps (ea direction) |
C. Shoulder circles | 10 reps (ea direction) |
D. Scap pull-ups | 5-10 reps |
E. Table top raises | 5-10 reps |
F. Band-assisted muscle-ups | Accumulate 5 reps |
Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Scap pull-ups | E. Table top raises | F. Band-assisted muscle-ups |
---|---|---|---|---|---|---|
Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5-10 reps | 5-10 reps | Accumulate 5 reps |
1. Half muscle-ups
Perform 2 sets with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
3-5 reps | 3-5 reps | 5-8 reps | 5-8 reps |
Week 2 | 3-5 reps |
---|---|
Week 3 | 3-5 reps |
Week 4 | 5-8 reps |
Week 5 | 5-8 reps |
2A. Weighted pull-ups
2B. Paused straight bar dips
Perform this superset for 3 rounds with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
2A. | 6 reps | 6 reps | 7 reps | 7 reps |
2B. | 8 reps | 8 reps | 9 reps | 9 reps |
2A. | 2B. | |
Week 2 | 6 reps | 8 reps |
Week 3 | 6 reps | 8 reps |
Week 4 | 7 reps | 9 reps |
Week 5 | 7 reps | 9 reps |
3A. Paused rows
3B. Tuck planche raises
Perform this superset for 3 rounds with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
3A. | 8 reps | 8 reps | 8 reps | 8 reps |
3B. | 6 reps | 6 reps | 7 reps | 7 reps |
3A. | 3B. | |
Week 2 | 8 reps | 6 reps |
Week 3 | 8 reps | 6 reps |
Week 4 | 8 reps | 7 reps |
Week 5 | 8 reps | 7 reps |
4. Extended plank
Perform 2 sets of 30 secs with 2 min rest
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Bent arm shoulder extension stretch | 30 secs |
B. Loaded overhead stretch | 30 secs |
C. Straddle stretch | 30 secs ea |
Exercise | A. Bent arm shoulder extension stretch | B. Loaded overhead stretch | C. Straddle stretch |
---|---|---|---|
Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE