Muscle-up

 
1set x 5
2set x 4
3set x 3
4set x 2
5set x 1
 
The muscle-up is an advanced strength training exercise, within the domain of calisthenics. It is a combination routine of a radial pull-up followed by a dip
True to its name, the muscle-up targets a large number of muscle groupings in the back, shoulders, and arms. Major pull-up power comes from the latissimus dorsi muscle (The Wings) of the back and the biceps. Once over the bar, the triceps provide the bulk of the power for the final dipping motion

 

Spiderman pushups 

3x10
As with most forms of pushups, a Spiderman pushup mainly works your pectoral muscles (chest), your deltoids (shoulder), and your triceps. It is an excellent form of upper body workout. It also can engage your core muscles and helps to strengthen them

 

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Archer pushups

3x10
One of the advanced variations of the push up is the archer push up. This push up is a great strength training and bodybuilding movement. And it is also a perfect progression toward One Arm Push Up *
Because one side is supporting the majority of the body weight, the body will be inclined to shift or rotate. A major aspect of this push-up is keeping the body tight, controlled, and steady.

 

Incline pushups

3x10
Incline pushups are a great way to start a pushup routine if you have trouble doing 
the basic pushup. The exercise still targets the main chest muscles 
(the pectoralis major and minor) but puts far less stress on your elbows and significantly
 reduces the amount of bodyweight you are lifting

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Decline pushups

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3x10
Decline pushups target the clavicular head of the pectoralis major, commonly known as your upper pecs (upper chest). 
The sternal head of your pecs, which makes up most of your chest, assists your movements during decline pushups, while the triceps and front shoulder muscles also receive a good workout.

 

 

Pushups

3x10
In the standard pushup, the following muscles are targeted: chest muscles, or pectorals. shoulders, or deltoids. back of your arms, or triceps

 

 

Diamond pushups

3x10
Also known as close-grip pushups, are the best strengthening exercise for your triceps

 

 

Explosive pullups

3x10
A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up.
Pull-ups use many different muscles of the upper body, including the latissimus dorsi (the wings) and the biceps brachii
explosive is a more advance way of doing it to build strength

 

 Straight-bar dips

 

3x10
Different dips variations are the perfect way to build strength in your triceps

 

 

Dips

5x10
Different dips variations are the perfect way to build strength in your triceps it also targeting your chest if you lean forward