Do the following workout 3 times per week with one day rest in between training sessions. If some numbers are too high for you, no problem, do as much as you can, as time goes by you'll eventually get to them.
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| - McGill pull ups(like regular pull ups only you go up at maximum speed and then slowly lower yourself until your arms are fully extended, eliminate any momentum) - 2 sets of 10 |
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| - Wide grip pull ups - 1 set for maximum reps |
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| - Close grip chin ups - 1 set for maximum reps |
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| - Dive bomber push ups - 2 sets of 15 reps |
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| - Diamond push ups - 2 sets of 30 reps |
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| - Frog jumps back and forth - 3 sets of 40 reps |
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| - V ups - 1 set for maximum reps |
Rest between sets and exercises is 2 minutes.
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