Workout overview

1A: Banded OH shoulder press
1B: Rockets
2A: Self spotted dips
2B: Modified pushups
3A: Tuck sit hold
3B: Leg raises
4A: Banded chest flys
4B: High plank leans
Equipment needed: dip bars, bands

Warm-up

Exercise Reps/Duration
A. Light banded pull apart 15 reps
B. Light banded shoulder circles 10 reps (each direction)
C. Light banded shoulder dislocates 10 reps
D. Scap pushups 10 reps
E. Alt cats & camels 10 reps (each)
Exercise A. Light banded pull apart B. Light banded shoulder circles C. Light banded shoulder dislocates D. Scap pushups E. Alt cats & camels
Reps/Duration 15 reps 10 reps (each direction) 10 reps 10 reps 10 reps (each)
1A. Banded OH shoulder press
1B. Rockets

1. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
1A. Banded OH shoulder press 10 reps 12 reps 15 reps 15 reps
1B. Rockets 10 reps 12 reps 12 reps 15 reps
1A. Banded OH shoulder press 1B. Rockets
Week 1 10 reps 10 reps
Week 2 12 reps 12 reps
Week 3 15 reps 12 reps
Week 4 15 reps 15 reps
1A. Banded OH shoulder press
1B. Rockets
2A. Self spotted dips
2B. Modified push-ups

2. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
2A. Self spotted dips 5 reps 8 reps 10 reps 10 reps
2B. Modified push-ups 10 reps 10 reps 12 reps 15 reps
2A. Self spotted dips 2B. Modified push-ups
Week 1 5 reps 10 reps
Week 2 8 reps 10 reps
Week 3 10 reps 12 reps
Week 4 10 reps 15 reps
2A. Self spotted dips
2B. Modified push-ups
3A. Tuck sit hold
3B. Leg raises

3. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
3A. Tuck sit hold 10 secs 15 secs 20 secs 25 secs
3B. Leg raises 12 reps 15 reps 15 reps 20 reps
3A. Tuck sit hold 3B. Leg raises
Week 1 10 secs 12 reps
Week 2 15 secs 15 reps
Week 3 20 secs 15 reps
Week 4 25 secs 20 reps
3A. Tuck sit hold
3B. Leg raises
4A. Banded chest flys
4B. High plank leans

4. Perform this superset for 3 sets with 1min 30 secs rest

Week 1 Week 2 Week 3 Week 4
4A. Banded chest flys 15 reps 15 reps 15 reps 15 reps
4B. High plank leans 10 reps 12 reps 12 reps 15 reps
4A. Banded chest flys 4B. High plank leans
Week 1 15 reps 10 reps
Week 2 15 reps 12 reps
Week 3 15 reps 12 reps
Week 4 15 reps 15 reps
4A. Banded chest flys
4B. High plank leans

Cool-down

Exercise Duration/Reps
A. Floor chest stretch 20 secs
B. Arms elevated shoulder extensions 20 secs
C. Table top rocks 10 reps
D. Cobra 20 secs
Exercise A. Floor chest stretch B. Arms elevated shoulder extensions C. Table top rocks D. Cobra
Duration/Reps 20 secs 20 secs 10 reps 20 secs