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Chalistenics Program →

Workout 2 (Pull/Muscle Up)

Tuesday - Straight Bar Muscle Up 3 sets 5-8 Box jump muscle ups (check height from bar) 5-8 Pull ups 5-8 Chin ups 5-8 Vertical row Activation/Skill/Mobility Hollow hold 1 Frestanding handstand mini routine L-sit on P-bars Feet assisted bar muscle ups

J

Created by

jockotomen

Workout Breakdown

Warm up

1

Warm Up Routine

1 set × 1 reps

A

1

Band Assisted Muscle Up

1 set × 3-6 reps

2

Box Jump Muscle Up

1 set × 3-6 reps

3

Hollow Body Hold

1 set × 30s

4

Band Assisted Muscle Up

1 set × 3-6 reps

5

Box Jump Muscle Up

1 set × 3-6 reps

6

Hollow Body Hold

1 set × 30s

7

Band Assisted Muscle Up

1 set × 3-6 reps

8

Box Jump Muscle Up

1 set × 3-6 reps

9

Hollow Body Hold

1 set × 30s

B

1

Weighted Pull Up - 15 Kgs

1 set × 5-8 reps

2

Freestanding Handstand - Mini Routine

1 set × 1 reps

3

Weighted Pull Up - 15 Kgs

1 set × 5-8 reps

4

Freestanding Handstand - Mini Routine

1 set × 1 reps

5

Weighted Pull Up - 15 Kgs

1 set × 5-8 reps

6

Freestanding Handstand - Mini Routine

1 set × 1 reps

C

1

Chin Up

1 set × 5-8 reps

2

L-Sit Hold

1 set × 20s

3

Chin Up

1 set × 5-8 reps

4

L-Sit Hold

1 set × 20s

5

Chin Up

1 set × 5-8 reps

6

L-Sit Hold

1 set × 20s

D

1

Row - Other

1 set × 5-8 reps

2

Feet Assisted Bar Muscle Up

1 set × 10 reps

3

Row - Other

1 set × 5-8 reps

4

Feet Assisted Bar Muscle Up

1 set × 10 reps

5

Row - Other

1 set × 5-8 reps

6

Feet Assisted Bar Muscle Up

1 set × 10 reps