You can download the four week trainingplan at http://www.goo.gl/Dxv4AQ

Incline Push-ups 0:18
Pull-ups 0:25
Bench dips 0:32
Pull-ups (negative) 0:40
Pike Push-ups 0:49
Maximum isometric Pull-up hold 0:57


VeFit
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Music:
https://soundcloud.com/dj-jinkis/200-...