This training program is a progression from The First Ever Chin Up Training Program.
If you can do 2-3 chin ups unassisted and want to get to over 10, this program is a perfect for you. The majority of the exercises are bodyweight focused and require minimal equipment. For best results, this workout should be performed for a minimum of 8 weeks straight.
Before you complete the session, you need to test your max reps on the following exercises
A1- Chin-Up – Max Reps
A2- Hang Straight Leg Raise – Max Reps
A3- Hang Knee Raise – Max Reps
B1- Single Arm Inverted Row – 3-5 sets x 6 reps
B2- Gym Ring Press Ups 30-degree angle – 3-5 sets x Max reps
C1- Goblet Squat (12kg/24kg Kettlebell) – 3-5 sets x 6 reps with 3 second pause in bottom
C2- Front Rack Reverse Lunge – 3-5 sets x 12 reps
C3- Lying hamstring curls – 3-5 sets x 6 reps
C4- Glute bridges – 3-5 sets x 6 reps
Perform as many rounds of these as possible within 5 minutes.