Workout overview
| 1. Full muscle-up |
| 2. Explosive pull-ups |
| 3A. Straight bar dips |
| 3B. Weighted chin-ups |
| 4A. Archer push-ups |
| 4B. Hanging leg raises |
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. Full muscle-up
Perform 1 set
| 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 |
2. Explosive pull-ups
Perform 2 sets of 6 reps with 3 min rest
3. Perform this superset for 3 rounds with 3 min rest
| Exercise | Reps |
|---|---|
| 3A. Straight bar dips | 15 reps |
| 3B. Weighted chin-ups | 8 reps |
| Exercise | 3A. Straight bar dips | 3B. Weighted chin-ups |
|---|---|---|
| Reps | 15 reps | 8 reps |
4A. Archer push-ups
4B. Hanging leg raises
Perform this superset for 3 rounds with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 4A. | 8 reps (ea side) | 8 reps (ea side) | 8 reps (ea side) | 8 reps (ea side) |
| 4B. | 8 reps | 9 reps | 10 reps | 10 reps |
| 4A. | 4B. | |
| Week 2 | 8 reps (ea side) | 8 reps |
| Week 3 | 8 reps (ea side) | 9 reps |
| Week 4 | 8 reps (ea side) | 10 reps |
| Week 5 | 8 reps (ea side) | 10 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 30 secs |
| B. Shoulder extension stretch | 30 secs |
| C. Spinal rotation stretch | 30 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Spinal rotation stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
