Chest ∙ Biceps ∙ Dorsals ∙ Shoulders ∙ Triceps
50 min
4x10"
Shoulder extensions on the floor
4x5
Jump-assisted muscle up
Explosive pull-ups
4x12
Straight bar dips
3x5
Explosive supine pull-ups
4x10
Dips
3x6
Middle stop pull-ups
4x20"
Intermediate
Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Rotators ∙ Shoulders
Advanced
Triceps ∙ Quadriceps ∙ Buttocks ∙ Legs ∙ Biceps ∙ Dorsals
Biceps ∙ Dorsals ∙ Triceps ∙ Chest
