| Exercise | Sets | Rest |
|---|---|---|
| 1A. Scapula depression | 3 | |
| 1B. Side-lying external rotation | 3 | 1 min |
| 2A. False grip pull-up | 3 | |
| 2B. Eccentric muscle-ups | 3 | 2 min |
| 3A. Bar dips | 2 | |
| 3B. Chin-up | 2 | 1 min 30 secs |
Equipment needed: pull-up bar (BaseBar recommended)
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. Scapula depression
1B. Side-lying external rotation
Perform this superset for 3 sets with 2 min rest
| W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
| 10 reps ea | 10 reps ea | 10 reps ea | 10 reps ea | 10 reps ea | 10 reps ea |
| 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. False-grip pull-ups
2B. Eccentric muscle-up
Perform this superset for 3 sets with 2 min rest
| W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|
| 4 reps | 5 reps | 6 reps | 6 reps | 7 reps | 8 reps |
| 4 reps | 4 reps | 5 reps | 5 reps | 6 reps | 6 reps |
| W1 | 4 reps | 4 reps |
|---|---|---|
| W2 | 5 reps | 4 reps |
| W3 | 6 reps | 5 reps |
| W4 | 6 reps | 5 reps |
| W5 | 7 reps | 6 reps |
| W6 | 8 reps | 6 reps |
3A. Bar dips
3B. Chin-ups
Perform this superset for 3 sets with 1 min 30 secs rest
| W1 | W2 | W3 | W4 | W5 | W6 |
|---|---|---|---|---|---|
| 6 reps | 7 reps | 8 reps | 9 reps | 10 reps | 10 reps |
| 6 reps | 7 | 8 reps | 9 reps | 10 reps | 10 reps |
| W1 | 6 reps | 6 reps |
|---|---|---|
| W2 | 7 reps | 7 |
| W3 | 8 reps | 8 reps |
| W4 | 9 reps | 9 reps |
| W5 | 10 reps | 10 reps |
| W6 | 10 reps | 10 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
