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- round 1
- 20 clap push ups
- 10 jump chin ups
- 15 dips
- 10 wide pull ups
- 20 bench dips
- 10 spider man push ups
- 3 min rest
- round 2
- 20 incline pushups
- 20 neutral pull ups
- 10 dips
- 10 pull ups
- 20 bench dips
- 10 triangle push ups
- rest
- round 3
- 30 push ups
- 15 chin ups
- 15 dips
- 10 behind head pull ups
- 20 bench dips
- plank for as long as possible
- finish with a couple good farmer's carries if you have weights. every time you do this workout, increase the number of reps by one for each exercise. after youve increased by 5, put on weights like chains or something and go back to the regular numbers, and increase by one again :]
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