Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Banded shoulder extension | 3 | |
| 1B. Banded shoulder diagonal lifts | 3 | 1 min |
| 2A. Muscle-up | 3 | |
| 2B. Single-arm Australian row | 3 | 2 min |
| 3A. Tuck pull-ups | 3 | |
| 3B. Banded muscle-up transition | 3 | 2 min |
| 4A. Squat assisted muscle-up | 3 | |
| 4B. Dips with negative muscle-up | 3 | 1 min 30 secs |
Equipment needed: pull-up bar, dip bars
Warm-up
Perform 2 rounds without rest
| Exercise | Reps |
|---|---|
| 1A. Shoulder circles | 10 reps ea direction |
| 1B. Cross body switches | 8 reps ea direction |
| 1C. Open book with OH circle | 5 reps ea direction |
1A. Banded shoulder extension
1B. Banded shoulder diagonal lifts
Perform this superset for 3 sets with 1 min rest
| EXC | W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|---|
| 1A | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
| 1B | 10 reps ea | 10 reps ea | 10 reps ea | 10 reps ea | 10 reps ea | 10 reps ea |
| EXC | 1A | 1B |
|---|---|---|
| W1 | 10 reps | 10 reps ea |
| W2 | 10 reps | 10 reps ea |
| W3 | 10 reps | 10 reps ea |
| W4 | 10 reps | 10 reps ea |
| W5 | 10 reps | 10 reps ea |
| W6 | 10 reps | 10 reps ea |
2A. Muscle-up
2B. Single-arm Australian row
Perform this superset for 3 sets with 2 min rest
| EXC | W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|---|
| 2A | 2 reps | 3 reps | 4 reps | 4 reps | 5 reps | 6 reps |
| 2B | 4 reps ea | 5 reps ea | 6 reps ea | 7 reps ea | 8 reps ea | 8 reps ea |
| EXC | 2A | 2B |
|---|---|---|
| W1 | 2 reps | 4 reps ea |
| W2 | 3 reps | 5 reps ea |
| W3 | 4 reps | 6 reps ea |
| W4 | 4 reps | 7 reps ea |
| W5 | 5 reps | 8 reps ea |
| W6 | 6 reps | 8 reps ea |
3A. Tuck pull-ups
3B. Banded muscle-up transition
Perform this superset for 3 sets with 2 min rest
| EXC | W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|---|
| 3A | 4 reps | 5 reps | 6 reps | 7 reps | 8 reps | 8 reps |
| 3B | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 6 reps |
| EXC | 3A | 3B |
|---|---|---|
| W1 | 4 reps | 2 reps |
| W2 | 5 reps | 3 reps |
| W3 | 6 reps | 4 reps |
| W4 | 7 reps | 5 reps |
| W5 | 8 reps | 6 reps |
| W6 | 8 reps | 6 reps |
4A. Squat assisted muscle-up
4B. Dips with negative muscle-up
Perform this superset for 3 sets with 1 min 30 secs rest
| EXC | W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|---|
| 4A | 4 reps | 4 reps | 5 reps | 5 reps | 6 reps | 7 reps |
| 4B | 8 reps | 9 reps | 10 reps | 11 reps | 12 reps | 12 reps |
| EXC | 4A | 4B |
|---|---|---|
| W1 | 4 reps | 8 reps |
| W2 | 4 reps | 9 reps |
| W3 | 5 reps | 10 reps |
| W4 | 5 reps | 11 reps |
| W5 | 6 reps | 12 reps |
| W6 | 7 reps | 12 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Triceps stretch | 30 secs |
| B. Quadruped wrist flexion stretch | 30 secs |
| C. Quadruped wrist extension stretch | 30 secs |
| D. Cat stretch | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
