The Muscle-Up

5 years of training –  weighted chin-ups, pull-ups, dips – leading up to:

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My workout routine

I haven’t posted about lifting in a while, but a conversation with my cousin Rishi prompted me to make this post. I stick to 2 different workouts, a push day and a pull day. I usually take about 2-3 min between sets for rest.

  • Pull day (back + biceps)
    • Weighted chin-ups
      • 15 sets
      • Bodyweight + 45 + 45 + 25 x 3
      • BW + 45 + 45 x 3
      • BW + 45 + 25 x 5
      • BW + 45 x 10
      • BW + 25 x 11
      • BW x 20
      • BW x 10
    • Machine row, horizontal
      • 4-5 sets
    • Bicep curls
      • 4-5 sets
      • Superset with leg raises and crunches
    • Pull-downs
      • 3 sets
  • Push day (chest + triceps)
    • Incline DB bench
      • 5 sets
      • Max: 105×3
    • BW dips
      • 4 sets
      • With assist in last sets
    • Triceps pushdown
      • 3-4 sets
      • Superset with leg raises
    • Lateral raises
      • 4 sets
      • Superset with shrugs
    • Occasionally, I do 3-5 sets of squats on this day also

I’ve been doing this split for the last 2 years.