Workout overview
| 1. Slow muscle-up (or negative) |
| 2. False grip paused pull-ups |
| 3. Paused pull-ups |
| 4. Straight bar dips |
| 5A. Front lever raises |
| 5B. Archer push-ups |
Equipment needed: pull-up bar
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. Slow muscle-up (or negative)
Perform 3 sets of 1-2 reps with 3 min rest
2. False grip pull-ups
Perform 1 set of 8 reps
3. Paused pull-ups
Perform 2 sets with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 8 reps | 8 reps | 9 reps | 9 reps |
| Week 2 | 8 reps |
|---|---|
| Week 3 | 8 reps |
| Week 4 | 9 reps |
| Week 5 | 9 reps |
4. Straight bar dips
Perform 3 sets of 15 reps with 3 min rest
4. Perform this superset for 2 rounds with 3 mins rest
| Exercise | Reps |
|---|---|
| 4A. Front lever raises | 8 reps |
| 4B. Archer push-ups | 8 reps |
| Exercise | 4A. Front lever raises | 4B. Archer push-ups |
|---|---|---|
| Reps | 8 reps | 8 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Lying thoracic stretch | 30 secs |
| B. Shoulder flexion | 30 secs |
| C. Bent-arm shoulder extension | 30 secs ea |
| Exercise | A. Lying thoracic stretch | B. Shoulder flexion | C. Bent-arm shoulder extension |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
