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
