Muscle-Up #1 is a full workout with focus on giving you strength, explosiveness and technique to perform a Muscle-Up. The training program can also be used by the more experienced athlete who wants to create a greater surplus in performing a Muscle-Up, and thus the ability to do more repetitions and better form.
The training program consists of a series of three exercises with a weight vest, and then two exercises without a weight vest. Each exercise represents an element of a Muscle-Up.
Information & Preparation:
- KINETIK VX1: 5 kg - 10 kg Weight load
- 3 - 5 Minute break between series and sets
- Focus on control and form
- 45 - 60 Minute workout
MUSCLE UP WORKOUT #1
Part #1 - Series:
Pull-Ups x 5
+
Straight Bar Dips x 5
+
Explosive Hanging Leg Raises x 5
- - - PAUSE - - -
Perform the series x 3
Part #2 - Exercise:
Jumping Muscle-Ups : 3 Sets x 5 Reps
Part #3 - Exercise:
Negative Muscle-Ups : 3 Sets x 5 Reps
- - - WORKOUT END - - -
Adjust the weight load in the weight vest, as well as the number of repetitions and sets, to suit your level.
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Updated May 1, 2024
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