💀 Here is the Arms & Back Punisher Workout 💪
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Super-set #1
1A) Muscle Up Flow x 1
1B) Farmer Walks x 1
Repeat Super-set 4 times (with 1 min rest in between super-sets)
Super-set #2
2A) Parallel Bar Freestyle (Dips) x1
2B)) Pull Up Side to Side Walks (explosive) x1
Repeat Super-set 3 times (with 1 min rest in between super-sets)
4) Handstand Push Ups x 1 Max set
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This workout is not just about sets and reps, it's about
practicing calisthenic skills, which is how I usually train.
You will want to "freestyle" with the muscle ups & dips (That's why there is only 1 rep labelled)
All that means is is that you create a flow and do an exercise right after your muscle up.
Example: Muscle up to front lever or muscle up to straight bar dip.
You can add 1 or 3 exercises right after your muscle ups & create a "flow"
Modify everything at your level, if all you can do is 3 pull ups then freestyle that. You could do a pull up to a pull over or a pull up to an L-sit (there are no fixed rules)
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Give this workout a try or next time you do your workout; add a flow.
Pick one exercise like pull ups & do a flow/freestyle with that one exercise.
I guarantee this will be a fun & tough challenge that will only help you get stronger & build more muscle from the added time under tension.
Let me know how it goes and if you have any question feel free to reply to this email!
