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) |
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 |
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 |
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 |
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 |
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 |
CONGRATULATIONS!
WORKOUT COMPLETE