|Program Goal||Upper body endurance|
|Delivery Format||Written workouts|
|Experience Level||5+ push-ups|
|Program Duration||Four weeks|
|Training Frequency||Three per week|
|Equipment||The BaseBlocks Trainer |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.
|WEEK ONE AND THREE WORKOUT||WEEK TWO AND FOUR WORKOUT|
|1. Incline rows|
2. Front support hold
3. Above the bar chin hold
4. Block Dips
|1. Monkey pull-ups|
2. Half handstand hold
4. Block dips
We’re trying to rest forty-eight hours between training the same muscle groups.
This program has two tests to measure your pushing and pulling strength. Rest 3-5 minutes between tests and make sure to record your score.
Test one: chin above bar for max duration
|<5 sec||6-15 sec||16-30 sec|
|<5 sec||5-30 sec||10 sec (1-arm)|
Test two: push-ups for max repetitions