Workout overview
| 1A: Self spotted pull-up |
| 1B: Banded bent over rows |
| 2A: Self spotted chin-ups |
| 2B: Tuck sit hold |
| 3A: Inverted rows (underhand) |
| 3B: Banded hammer curls |
| 4A: Starfish crunches |
| 4B: Hollow body flutters |
Equipment needed: pull-up bar, 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. Inchworm to cobra | 10 reps |
| D. Banded scap retractions | 10 reps |
| E. Wall angels | 10 reps |
| Exercise | A. Light banded pull apart | B. Light banded shoulder circles | C. Inchworm to cobra | D. Banded scap retractions | E. Wall angels |
|---|---|---|---|---|---|
| Reps/Duration | 15 reps | 10 reps (each direction) | 10 reps | 10 reps | 10 reps |
1. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 1A. Self spotted pull-up | 6 reps | 8 reps | 10 reps | 12 reps |
| 1B. Banded bent over rows | 12 reps | 12 reps | 12 reps | 15 reps |
| 1A. Self spotted pull-up | 1B. Banded bent over rows | |
| Week 1 | 6 reps | 12 reps |
| Week 2 | 8 reps | 12 reps |
| Week 3 | 10 reps | 12 reps |
| Week 4 | 12 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 chin-ups | 6 reps | 8 reps | 10 reps | 12 reps |
| 2B. Tuck sit hold | 10 secs | 15 secs | 20 secs | 25 secs |
| 2A. Self spotted chin-ups | 2B. Tuck sit hold | |
| Week 1 | 6 reps | 10 secs |
| Week 2 | 8 reps | 15 secs |
| Week 3 | 10 reps | 20 secs |
| Week 4 | 12 reps | 25 secs |
3. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 3A. Inverted rows (underhand) | 6 reps | 8 reps | 10 reps | 12 reps |
| 3B. Banded hammer curls | 15 reps | 15 reps | 15 reps | 15 reps |
| 3A. Inverted rows (underhand) | 3B. Banded hammer curls | |
| Week 1 | 6 reps | 15 reps |
| Week 2 | 8 reps | 15 reps |
| Week 3 | 10 reps | 15 reps |
| Week 4 | 12 reps | 15 reps |
4. Perform this superset for 3 sets with 1min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| 4A. Starfish crunches | 10 reps (ea) | 12 reps (ea) | 15 reps (ea) | 15 reps (ea) |
| 4B. Hollow body flutters | 10 secs | 20 secs | 25 secs | 30 secs |
| 4A. Starfish crunches | 4B. Hollow body flutters | |
| Week 1 | 10 reps (ea) | 10 secs |
| Week 2 | 12 reps (ea) | 20 secs |
| Week 3 | 15 reps (ea) | 25 secs |
| Week 4 | 15 reps (ea) | 30 secs |
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
