Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.
You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.
- Pull-ups, Chin-ups, Rope Pull-ups, etc.
- Push-ups, Feet Elevated Push-ups, Dips, etc.
Intermediate and Basic Trainees:
- Partial, Assisted, or Jumping Pull-ups or BodyRows
- Push-ups, Knee Push-ups, Countertop Push-ups
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