For this workout challenge, you'll be doing bodyweight chin-ups paired with bench presses with your bodyweight loaded on the bar.
The Rules
- Alternate between the chin-up and the bench press.
- Do 5 reps of each exercise for 8 sets each (16 total sets).
- The goal is to complete the challenge in under 10 minutes.
related posts
Tip: Standing Rotational Rope Row, Unilateral
Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.
Tip: The 6-Way Delt Raise
Finish off your next shoulder workout with this exercise to really cap those delts.
The 6 Mandatory Angles for a Big Back
The back does way more than you think, and you're probably not challenging it optimally for growth. Add these exercises.
Tip: Do This First When Training Calves
How you start your calf workout can make a big difference in the results you'll get. Always do this first.