Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Band assisted dips | 3 | |
| 1B. Band assisted pull-ups | 3 | 1 min |
| 2A. Rows | 3 | |
| 2B. Push-ups | 3 | 1 min |
| 3. Tuck sit lifts | 3 | 2 min |
| 4. Scap push-ups | 3 | 1 min |
| 5. Pike walks | 3 | 2 min |
Equipment needed: B-Bars
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 reps ea (palms and back of palms) |
| E. Band pull-aparts | 10 reps |
| F. Band curls | 10 reps |
1A. Band-assisted dips
1B. Band-assisted pull-ups
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 1A | 12 reps | 12 reps | 12 reps | 12 reps | 14 reps | 14 reps |
| 1B | 8 reps | 8 reps | 9 reps | 9 reps | 9 reps | 10 reps |
| Exc | 1A | 1B |
|---|---|---|
| Week 1 | 12 reps | 8 reps |
| Week 2 | 12 reps | 8 reps |
| Week 3 | 12 reps | 9 reps |
| Week 4 | 12 reps | 9 reps |
| Week 5 | 14 reps | 9 reps |
| Week 6 | 14 reps | 10 reps |
2A. Rows
2B. Push-ups
Perform this superset for 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 11 reps | 11 reps | 11 reps | 12 reps | 12 reps | 12 reps |
| 2B | 14 reps | 15 reps | 15 reps | 15 reps | 15 reps | 16 reps |
| EXC | 2A | 2B |
|---|---|---|
| Week 1 | 11 reps | 14 reps |
| Week 2 | 11 reps | 15 reps |
| Week 3 | 11 reps | 15 reps |
| Week 4 | 12 reps | 15 reps |
| Week 5 | 12 reps | 15 reps |
| Week 6 | 12 reps | 16 reps |
3. Tuck sit lifts
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 10 reps |
| Week 4 | 10 reps |
| Week 5 | 10 reps |
| Week 6 | 10 reps |
4. Scapula push-ups
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 10 reps |
| Week 4 | 10 reps |
| Week 5 | 10 reps |
| Week 6 | 10 reps |
5. Pike walks
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 4 reps | 4 reps | 4 reps | 5 reps | 5 reps | 5 reps |
| Week 1 | 4 reps |
|---|---|
| Week 2 | 4 reps |
| Week 3 | 4 reps |
| Week 4 | 5 reps |
| Week 5 | 5 reps |
| Week 6 | 5 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extension | 30 secs |
| C. Forward fold | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
