Muscle-up Routine: - Warmup (scapula pull-ups, arm swinging, swinging on the bar, wrist rotations, etc.) - High/Explosive pull ups: 5 sets, 2-5 reps - Weighted pull ups: 4-5 sets, 2-5 reps - High pull ups (change grip): 3 sets, 2-5 reps - Straight bar dips: 3 sets, max reps - Abs: 3 sets, max reps (hanging leg raises, lying down leg raises, flutterkicks, knee raises, planking, crunches, tuck front lever, l-sit, etc) choose the ones you enjoy most Good luck friends and family
Muscle-up Routine:
- Warmup (scapula pull-ups, arm swinging, swinging on the bar, wrist rotations, etc.)
- High/Explosive pull ups: 5 sets, 2-5 reps
- Weighted pull ups: 4-5 sets, 2-5 reps
- High pull ups (change grip): 3 sets, 2-5 reps
- Straight bar dips: 3 sets, max reps
- Abs: 3 sets, max reps (hanging leg raises, lying down leg raises, flutterkicks, knee raises, planking, crunches, tuck front lever, l-sit, etc) choose the ones you enjoy most
Good luck friends and family
nice but would have loved a visual explanation compared to explaining it with words
I’m a calisthenics noob and even I can do it, ez