Tried this workout the other day and my chest was sore the next day!

Alternate the exercises - push-ups first, then pull-ups, etc, so the first round would be 30 push-ups, 10 pull-ups, 20 dips, and 10 chin-ups. Next round 29 push-ups, 9 pull-ups, 19 dips, and 9 chin-ups, ...

Push-ups - 30/29/28/27/26/25/24/23/22/21/20
Pull-ups - 10/9/8/7/6/5/5/5/5/5/5
Dips - 20/19/18/17/16/15/14/13/12/11/10
Chin-ups - 10/9/8/7/6/5/5/5/5/5/5

Keep going until you get to 20 reps on the push-ups and 10 reps on the dips. Works out to 11 sets. Go down on the pull-ups/chin-ups to 5 reps, but don't go lower than 5.

Give yourself enough rest between each set so that all reps are done with strict form!

It took me about 45 minutes to do this and by the end you'll have done:

275 push-ups
70 pull-ups
165 dips
70 chin-ups

Of course, increase the reps if it's too easy, lower them if it's too hard.

Good luck and train hard!

that sounds sick, i gonna do it @ the park today i m doing my mornign routine right now

PS: Bar-barians Requirements '09
Congrats on passing your exam! and in good timing too, cause its only gonna get harder!! haha You are awesome dude. Big things to come!!! Can't wait!!! We're taking over hahaaha

That's awesome. I'm glad to hear that LittleBeast has passed. Congrats man. it was only a matter of time. I agree with Metin, Dawalli, you are definitely the next to pass. You should just rest a couple days so you're at full strength, double fist some Peanut butter sandwiches for power and just go for it. We all know that's the secret to LittleBeast's power.

cool thing imma try but can i replace dips with triceps dips on bench?

Congratulations metin. Damn, I know what im about to say has kinda got nothing to do with the original post but......I really need to do these requirements now, ASAP. The element of urgency is on!

Naaah if the time goes down any more I wouldn't even attempt it, I would be officially out.

Dawalli you have got it in the bag bmx is right you are the next in line, next time you should time your rest properly between sets

Quote:

cool thing imma try but can i replace dips with triceps dips on bench?

I doubt it, them bench dips are faaar too easy (Are you talking about the dips in the requirements? if not my bad lol)

Thanks guys, I may just give it another shot and see how it goes.

Andres26, what're you talking about lazy! No way! I don't believe it! Get your a$$ to the park and get some money! LOL!

LMTGJ give it a go - I think you have a serious shot! If you can get the OAP, the requirements should be within your reach!

I just got 50 pushups the other day, all I need is the 40 dips and I think I can do the requirements

Comeon Dawalli we can do this bro