Workout overview

1A. Band-assisted dips
1B. Band-assisted chin-ups
2A. Push-ups
2B. Rows
3A. Front plank
3B. Scapular pull-ups
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. Band-assisted dips
1B. Band-assisted chin-ups

1A. Band-assisted dips
1B. Band-assisted chin-ups
Perform this superset for 3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
1A. 10 reps 11 reps 12 reps 13 reps
1B. 6 reps 6 reps 7 reps 7 reps
1A. 1B.
Week 2 10 reps 6 reps
Week 3 11 reps 6 reps
Week 4 12 reps 7 reps
Week 5 13 reps 7 reps
1A. Band-assisted dips
1B. Band-assisted chin-ups
2A. Push-ups
2B. Rows

2A. Push-ups
2B. Rows
Perform this superset for 2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
2A. 12 reps 12 reps 13 reps 13 reps
2B. 10 reps 10 reps 11 reps 11 reps
2A. 2B.
Week 2 12 reps 10 reps
Week 3 12 reps 10 reps
Week 4 13 reps 11 reps
Week 5 13 reps 11 reps
2A. Push-ups
2B. Rows
3A. Front plank
3B. Scapular pull-ups

3A. Front plank
3B. Scapular pull-ups
Perform this superset for 1 set

Week 2 Week 3 Week 4 Week 5
2A. 30 secs 35 secs 40 secs 45 secs
2B. 6 reps 6 reps 7 reps 7 reps
2A. 2B.
Week 2 30 secs 6 reps
Week 3 35 secs 6 reps
Week 4 40 secs 7 reps
Week 5 45 secs 7 reps
3A. Front plank
3B. Scapular pull-ups
A. Scorpion spinal rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Scorpion rotation stretch 60 secs ea
B. Shoulder flexion stretch 60 secs
C. Shoulder extension stretch 60 secs
Exercise A. Scorpion rotation stretch B. Shoulder flexion stretch C. Shoulder extension stretch
Duration 60 secs ea 60 secs 60 secs
A. Scorpion spinal rotation stretch
B. Shoulder flexion stretch
C. Shoulder extension stretch