Unlock muscle up
Hi there, I’m searching for improving my program in order to unlock muscle up
I’m 20, weighting 56kg and 170cm
I’ve been training for a while, 6 months with some breaks in between
Right now my main focus and goal is to unlock muscle up.
I train my back twice a week,
I do weighted pull ups, with 17.5 kg extra weight 3 sets of 4 reps.
I can do like 13 15 pull ups, haven’t counted recently.
I also do weighted dips, 20kg for 3 sets of 8
Recently I’ve got to doing band assisted muscle ups
But I struggle with doing muscle up.
This is my current program, any advice, suggestion? Am I strong enough do you think?
MONDAY
Exercise Sets x Reps Weight
Weighted pull-up 3 x 4-5 +17.5 kg
Explosive pull-up (chest to bar) 5 x 3 Bodyweight
Seated cable row (heavy) 3 x 8 35 kg
FRIDAY
Exercise Sets x Reps Weight
Bodyweight pull-up 3 x 6-8 BW
Seated cable row (light) 3 x 12 25 kg
Band-assisted transition (muscle-up feel) 3 x 2 Light band