Workout overview
| 1. Band-assisted muscle-ups |
| 2. Jump muscle-up + negative |
| 3A. Explosive pull-ups |
| 3B. Straight bar dips |
| 4. Hanging leg raises |
Equipment needed: pull-up bar, bands
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. Assisted pull-ups | 5-10 reps |
| E. Scap pull-ups | 5-10 reps |
| F. Bent-arm shoulder extension stretch | 30 secs |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Assisted pull-ups | E. Scap pull-ups | F. Bent-arm shoulder extension stretch |
|---|---|---|---|---|---|---|
| Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5-10 reps | 5-10 reps | 30 secs |
1. Band-assisted muscle-ups
Perform 4 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 1-3 reps | 1-3 reps | 2-4 reps | 2-4 reps |
| Week 2 | 1-3 reps |
|---|---|
| Week 3 | 1-3 reps |
| Week 4 | 2-4 reps |
| Week 5 | 2-4 reps |
2. Jump muscle-up + negative
Perform 3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 2-3 reps | 2-4 reps | 2-4 reps | 2-4 reps |
| Week 2 | 2-3 reps |
|---|---|
| Week 3 | 2-4 reps |
| Week 4 | 2-4 reps |
| Week 5 | 2-4 reps |
3A. Explosive pull-ups
3B. Straight bar dips
Perform this superset for 3 rounds with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 3A. | 6 | 6 | 6 | 6 |
| 3B. | 12 | 13 | 14 | 15 |
| 3A. | 3B. | |
| Week 2 | 6 | 12 |
| Week 3 | 6 | 13 |
| Week 4 | 6 | 14 |
| Week 5 | 6 | 15 |
4. Hanging leg raises
Perform 2 sets of 8 reps with 2 min rest
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 30 secs |
| B. Shoulder extension stretch | 30 secs |
| C. Scorpion rotation stretch | 30 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Scorpion rotation stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
