You can't get too much of a good thing, right? You're about to test that theory, because I'm sending a whole mess of bar work your way. The four exercises in this workout are all great upper-body and core builders: muscle-ups, dips, pull-ups, and hanging knee raises.

My challenge for you is to do them all in a row—without ever coming down from the bar. So hang on tight, and good luck muscling through this combo.



The 40-Rep Bar Challenge
1
Muscle Up
1 set, 10 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Performix ION
Performix ION
Engineered Pre-Workout Delivery System! Ballistic Muscle Energy!

How to Perform These Exercises Correctly

Try Scott Mathison's 40-Rep Bar Challenge

Muscle Up 

Like all of these exercises, the muscle-up is going to challenge your strength and your fitness. Do them with the best-possible form, and go easy on the kip. If your form fades during the last reps, that's okay. I'd rather you get a little sloppy and finish the set. Get through the 10 reps—and get ready for the dips.

Dip on Bar

With these straight-bar dips, keep your form clean all the way down and back up. I'll make an exception near the end of the set, though. Again, if you have to get a little sloppy to finish all 10 reps, go ahead. 

Pull-up

Your goal here should be to get all the way down. This will give your shoulders a thorough stretch. Come all the way up until your chin clears the bar. What you thought was sloppy at first probably seems like top form by this point. I'm okay with that. Do what you must to finish the set.

Hanging Knee Raise 

Keep your arms straight, and bring your knees all the way up to your chest. Drop all the way down, then come up all the way again to really get your abs working. Get through these 10 reps, and you're done. 

Congratulations! You've completed the 40-rep challenge!

I have a real love/hate relationship with this challenge. Now you know why.

About the Author

Contributing Writer

Scott Mathison

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

View all articles by this author