This is a High-Intensity-Program for beginners or intermediates. If you´ve never done HIT, consider yourself a beginner.
This is a bodyweight program, so you just need somewhere to do chinups and dips with your arms at the side of your body. There are optional core and trapezius exercises, which can be done weighted. This program isn´t exactly rocket science, but it works. Just stick to the basics (and the program) closely and consistently, results will follow.
I´m dropping everything I can get my hands on, like people with Parkinson´s.
This program is for the busy or advanced man, who profits from lower frequency and who can properly contract his muscles.
This is one of my own workout regimes.