Boost Upper Body & Core with Pull-Ups, Dips, Leg Raises Workout

Gym | Single Workout | Intermediate: 3 exercises

This workout is designed to engage and build strength in your upper body and core through a series of compound movements, each of which targets multiple muscle groups for a comprehensive workout. Starting with pull-ups, you'll work on your back, shoulders, and arms over six sets, progressively increasing the number of repetitions from 5 up to 10. This exercise will help develop a strong upper back and biceps while also engaging your core throughout the movement.

Progressing to chest dips, your chest, triceps, and front shoulders will be activated, using a similar incremental approach in volume. Dips are an excellent exercise for developing chest depth and tricep strength. And finally, the hanging leg hip raise will not only target your lower abdominals and hip flexors but will also challenge your grip strength and endurance, which are essential for overall functional fitness.

With 6 sets for each exercise, this workout is both challenging and rewarding. By gradually increasing the rep count, you're applying a principle known as 'progressive overload,' which is key to muscle growth and strength gains. Remember to maintain proper form throughout each exercise, and rest adequately between sets to ensure you can perform each rep with maximal effort. The focus on both upper body and core will result in a balanced strength enhancement and can be a valuable part of your weekly training regimen.

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  • #Exercise / Sets
    1Pull-up6 sets • 5, 6, 7, 8, 9 and 10 reps
    Pull-up
    2Chest Dip6 sets • 5, 6, 7, 8, 9 and 10 reps
    Chest Dip
    3Hanging Leg Hip Raise6 sets • 5, 6, 7, 8, 9 and 10 reps
    Hanging Leg Hip Raise
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