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
