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Since you can do 5 to 7 pull-ups and your goal is muscle-ups, I'd focus on high-rep sets in every workout. Three sets of 8 is OK, but I've found that pull-ups respond very well to volume. Five sets of 8 on "pull" days, plus 3 sets of 8 on "push" and "leg" days would be a start. So would greasing the groove with sets of 2 or 3 all throughout the day, if you ...

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