Intense Upper Body Challenge

If you’re short on time, training for the military, or want to impress everybody at the gym (TEG Guarantee!), this is the workout for you.  However, there is a prerequisite; one tiny little requirement.  You have to be able to do a pull up.  If you’ve met that requirement, welcome aboard!  The pull up is one of the best workouts you can do (and an old standby for most bodybuilders) to build a strong, ripped upper body.  Just one word of caution, being a “pull upper” will change your mind set.  From now on you’ll look at the world in a different light, and continually think to yourself “I bet I can do a pull up on that.”  So, good luck and have fun!  Get ready to pull your own weight, literally!

At the bottom of the workout you’ll find a ranking system.

Warm-up

Jumping Jacks: 3 Sets of 30 sec.

Workout

(Complete 3 rounds, continuously)

Wide Grip Pull up
Wide Grip Chin up
Narrow Grip Pull up
Narrow Grip Chin up
Hammer Pull up

Ranking System:

Beginner: 3-5 reps of each grip, rest for 30 sec between grips.
Intermediate: 3-5 reps of each grip, rest for 10 sec between grips.
Advanced: 5+ reps of each grip, rest for 10 sec between grips.
TEG Level: 5+ reps of each grip, no rest between grips.

 Notes [Parts that need a little more explaining]:

Follow the workout in the order as shown.  A pull up is when your palms are facing away from you, and a chin up is when your palms are facing towards you.  For a pull up, a rep is traditionally counted from a dead hang (straight arm, with no momentum from the previous rep) to when the bar is level with at least your eyes (A TEG rep is the same but you go to at least your chin).  For a chin up, a rep starts the same as a pull up (from a dead hang) but this time, when you get to the top, the bar must be level with at least your chin (A TEG rep is the same but you go to at least your chest).  

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