Arthlete - The Close To Impossible

The cherry of the cake this time are the weighted chin-ups. It was a testing day for Tosho and his pulling strength. All the rest of the workout was a “filling”.

Exercises	Repetitions	Engaged Muscles
Weighted Chin-Ups	3 Sets Max	Biceps, back, shoulders
Dips	3x6-8	Shoulders, chest, triceps
Divebomber PU	1x5	Triceps, shoulders, chest
Side to Side PU	1x8	Shoulders, chest, triceps
Lastics Pull-Downs	3x8	Triceps, chest, shoulders
FL Dragon Flag	3x5-8	Shoulders, abs, arms

1.Weighted Chin-Ups

I was quite happy seeing him pull the weight with such ease! For 2 reps too! It’s a new PR for him, 20kgs now, 25 next.

2.Dips

At this moment, after 3 heavy sets of chin-ups, his back and biceps were done for. That’s why I switched the workout for the other upper body muscle groups. I can sense his strength on the dips is coming back but not quite yet. We need to do this exercise more oftenly!

3.Divebomber PU

He is getting stronger on this one as well, but after 3 sets of dips he couldn’t even finish his first set of divebombers. Next exercise…
If you(readers) have enough strength then continue for 3 whole sets of divebombers. We switched because Tosho was too tired.

4.Side to Side PU

Now this one is real easy, but it did great job for him as a finisher for he was that exhausted. So the idea is do a single push-up, then make a step to the left side, PU again, step back to the stating position, PU, step to the right side and repeat!

5.Lastics Pull-Downs

And we got to the point where he couldn’t handle his own body weight anymore. That’s why we moved to lastics. This is the assisting exercise for the Muscle-Up. In case you are not familiar with it. :)

6.FL Dragon Flag

Let’s not neglect the abs. We need them stronger for the front lever. We finished the whole workout with 3 sets of front lever dragon flags.

-Arthlete