Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Chin-up negatives | 3 | |
| 1B. Dip negatives | 3 | 1 min 30 secs |
| 2A. Band-assisted chin-ups | 3 | |
| 2B. Band-assisted dips | 3 | 1 min |
| 3A. Push-ups | 3 | |
| 3B. Rows | 3 | 1 min |
| 4A. Hollow body hold | 3 | |
| 4B. Arch hold | 3 | 1 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. Chin-up negatives
1B. Dip negatives
Perform this superset 3 sets with 1 min 30 secs rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 1A | 1 reps | 2 reps | 2 reps | 2 reps | 3 reps | 3 reps |
| 1B | 1 reps | 2 reps | 2 reps | 2 reps | 3 reps | 3 reps |
| EXC | 1A | 1B |
|---|---|---|
| Week 1 | 1 reps | 1 reps |
| Week 2 | 2 reps | 2 reps |
| Week 3 | 2 reps | 2 reps |
| Week 4 | 2 reps | 2 reps |
| Week 5 | 3 reps | 3 reps |
| Week 6 | 3 reps | 3 reps |
2A. Band-assisted chin-ups
2B. Band-assisted dips
Perform this superset 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 8 reps | 8 reps | 9 reps | 9 reps | 9 reps | 10 reps |
| 2B | 12 reps | 12 reps | 12 reps | 13 reps | 13 reps | 14 reps |
| EXC | 2A | 2B |
|---|---|---|
| Week 1 | 8 reps | 12 reps |
| Week 2 | 8 reps | 12 reps |
| Week 3 | 9 reps | 12 reps |
| Week 4 | 9 reps | 13 reps |
| Week 5 | 9 reps | 13 reps |
| Week 6 | 10 reps | 14 reps |
3A. Push-ups
3B. Rows
Perform this superset 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 3A | 14 reps | 15 reps | 15 reps | 15 reps | 15 reps | 15 reps |
| 3B | 11 reps | 11 reps | 11 reps | 12 reps | 12 reps | 12 reps |
| EXC | 3A | 3B |
|---|---|---|
| Week 1 | 14 reps | 11 reps |
| Week 2 | 15 reps | 11 reps |
| Week 3 | 15 reps | 11 reps |
| Week 4 | 15 reps | 12 reps |
| Week 5 | 15 reps | 12 reps |
| Week 6 | 15 reps | 12 reps |
4A. Hollow body hold
4B. Arch hold
Perform this superset 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 4A | 25 secs | 25 secs | 25 secs | 30 secs | 30 secs | 30 secs |
| 4B | 25 secs | 25 secs | 25 secs | 30 secs | 30 secs | 30 secs |
| EXC | 4A | 4B |
|---|---|---|
| Week 1 | 25 secs | 25 secs |
| Week 2 | 25 secs | 25 secs |
| Week 3 | 25 secs | 25 secs |
| Week 4 | 30 secs | 30 secs |
| Week 5 | 30 secs | 30 secs |
| Week 6 | 30 secs | 30 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extension | 30 secs |
| C. Straddle | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
