Workout overview
1A. Chin-up negatives |
1B. Dip negatives |
2A. Band-assisted pull-ups |
2B. Band-assisted dips |
3A. Pike walks |
3B. Tuck sit raises |
Equipment needed: pull-up bar, dip bars, bands
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 ea direction |
B. Elbow circles | 10 ea direction |
C. Shoulder circles | 10 ea direction |
D. Wrist push-ups | 10 ea side |
1A. Chin-up negatives
1B. Dip negatives
Perform this superset for 3 sets with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
1A. | 2-4 reps | 2-4 reps | 3-5 reps | 3-5 reps |
1B. | 2-4 reps | 2-4 reps | 3-5 reps | 3-5 reps |
1A. | 1B. | |
Week 2 | 2-4 reps | 2-4 reps |
Week 3 | 2-4 reps | 2-4 reps |
Week 4 | 3-5 reps | 3-5 reps |
Week 5 | 3-5 reps | 3-5 reps |
2A. Band-assisted pull-ups
2B. Band-assisted dips
Perform this superset for 3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
2A. | 6 reps | 6 reps | 7 reps | 7 reps |
2B. | 10 reps | 11 reps | 12 reps | 13 reps |
2A. | 2B. | |
Week 2 | 6 reps | 10 reps |
Week 3 | 6 reps | 11 reps |
Week 4 | 7 reps | 12 reps |
Week 5 | 7 reps | 13 reps |
3A. Pike walks
3B. Tuck sit raises
Perform this superset for 2 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
2A. | 3 reps | 4 reps | 5 reps | 6 reps |
2B. | 6 reps | 7 reps | 8 reps | 9 reps |
2A. | 2B. | |
Week 2 | 3 reps | 6 reps |
Week 3 | 4 reps | 7 reps |
Week 4 | 5 reps | 8 reps |
Week 5 | 6 reps | 9 reps |
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Seated spinal rotation stretch | 60 secs ea |
B. Shoulder flexion stretch | 60 secs |
C. Shoulder extension stretch | 60 secs |
Exercise | A. Seated spinal rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
---|---|---|---|
Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED