30 Day Pull Up and Dip Challenge

Gym | Challenge | Beginner: 30 Days

This 30-day challenge is designed for beginners to enhance their upper body strength and muscular endurance. The workout includes pull-ups, rear pull-ups, and triceps dips to target the back, biceps, and triceps. By progressively increasing the number of repetitions over 30 days, you will build both strength and stamina. Join the challenge to achieve new fitness milestones and set the foundation for advanced bodyweight exercises. Remember to maintain proper form and utilize different grips to target specific muscle groups effectively. Consult your trainer for personalized modifications and recommendations for recovery and nutrition.

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  • Day 1

    This intense upper body workout is designed to build strength and muscle endurance in the triceps and back. The triceps dips target the triceps, chest, and shoulders, while pull-ups engage the back, biceps, and shoulders. Rear pull-ups further focus on the upper back and rear deltoids. Perform 3 sets of 10 reps for triceps dips, 3 sets of 5 reps for regular pull-ups, and 3 sets of 5 reps for rear pull-ups. To maximize the effectiveness of this workout, focus on maintaining proper form and controlled movements throughout each exercise. Remember to engage your core for stability and avoid swinging or using momentum to complete the reps. Rest for 1-2 minutes between sets to allow for adequate recovery. Incorporate this workout into your routine to enhance upper body strength and muscular definition.

    #Exercise / Sets
    1Triceps Dip3 sets • 10 reps
    Triceps Dip
    2Pull-up3 sets • 5 reps
    Pull-up
    3Rear Pull-up3 sets • 5 reps
    Rear Pull-up
  • Day 2

    Get ready to challenge your upper body with this intense workout. Start with triceps dips to target the back of your arms. Position your hands shoulder-width apart on a stable bench or chair with your legs extended out in front. Lower your body by bending your elbows until your upper arms are parallel to the floor, then press down to straighten your arms. Next, move on to pull-ups. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Pull yourself up until your chin is over the bar, then lower yourself back down. This exercise will work your back and arms. For the last part of the workout, perform rear pull-ups to strengthen your upper back. Hang from the bar with an overhand grip and pull your chest towards the bar, focusing on using your back muscles. Aim for consistent form and controlled movements throughout. Take 60-90 seconds of rest between each set to maintain the quality of each exercise.

    #Exercise / Sets
    1Triceps Dip3 sets • 10 reps
    Triceps Dip
    2Pull-up3 sets • 5 reps
    Pull-up
    3Rear Pull-up3 sets • 5 reps
    Rear Pull-up
  • Day 3

    This workout routine is designed to target the triceps and back muscles. It consists of three sets of triceps dips, with 10 reps per set. Triceps dips are a powerful compound exercise that not only works the triceps but also engages the chest and shoulder muscles. The next exercise is pull-ups, which are excellent for building upper body strength. With three sets of 5 reps, this exercise challenges the back, shoulders, and arms. Finally, the workout includes rear pull-ups, also performed for three sets of 5 reps. Rear pull-ups primarily target the upper back, particularly the latissimus dorsi, contributing to a balanced and well-rounded back workout. This routine is suitable for individuals looking to enhance arm and back strength, as well as those aiming for improved muscle definition in these areas.

    #Exercise / Sets
    1Triceps Dip3 sets • 10 reps
    Triceps Dip
    2Pull-up3 sets • 5 reps
    Pull-up
    3Rear Pull-up3 sets • 5 reps
    Rear Pull-up
See the full workout in the Fitwill app.
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