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Description

Try this upper and lower body workout! You can use a resistance band or a Gavitron machine for assisted chin-ups and muscle ups.


Exercises

Set 1: 2 rounds
Jumping Jacks
Jumping Jacks
20 seconds
High Knees
High Knees
20 seconds
Butt Kickers
Butt Kickers
20 seconds
Seal Jacks
Seal Jacks
20 seconds
Cross Jacks
Cross Jacks
20 seconds

Set 2: 1 round
Push-Ups
Push-Ups
10 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
20 reps
Box Jumps
Box Jumps
10 reps

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 2 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Barbell Squats
Weights: Moderate
Barbell Squats
15 reps

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 2 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
20 reps
Box Jumps
Box Jumps
10 reps

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 2 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
15 reps
Barbell Squats
Weights: Heavy
Barbell Squats
15 reps

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 3 rounds
Jumping Jacks
Jumping Jacks
20 seconds
High Knees
High Knees
20 seconds
Butt Kickers
Butt Kickers
20 seconds

Set 12: 1 round
Rest
Rest
1 minute

Set 13: 1 round
Chin-Ups
Chin-Ups
10 reps
Rest
Rest
15 seconds
Bench Dips
Bench Dips
10 reps
Rest
Rest
20 seconds
Muscle Ups
Muscle Ups
10 reps
Rest
Rest
20 seconds
Muscle Ups
Muscle Ups
10 reps

Workout Discussion

30 Dec
That’s true Arnir. Sorry this one doesn’t gear to that crowd.
29 Dec
Hey Ron. You can read the description to see what a muscle up is.
29 Dec
what is a "muscle up"?
28 Dec
How about something for the geriatric generation? Still a lot of old geeks that remember it all--from the Nazi onslaught to Hiroshima. From a histrical point of view, valuable t keep us geezers around as long as possible.

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