Workout overview
1A. Chin-ups |
1B. Dips |
2A. Push-ups |
2B. Rows |
3A. Hanging leg raises |
3B. Reverse hypers |
Equipment needed: pull-up bar, dip bars
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-ups
1B. Dips
Perform this superset for 3 sets with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
2A. | 6 reps | 7 reps | 7 reps | 8 reps |
2B. | 6 reps | 7 reps | 7 reps | 8 reps |
2A. | 2B. | |
Week 2 | 6 reps | 6 reps |
Week 3 | 7 reps | 7 reps |
Week 4 | 7 reps | 7 reps |
Week 5 | 8 reps | 8 reps |
2A. Push-ups
2B. Rows
Perform this superset for 2 sets with 3 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
2A. | Max | Max | Max | Max |
2B. | 12 reps | 13 reps | 13 reps | 14 reps |
2A. | 2B. | |
Week 2 | Max | 12 reps |
Week 3 | Max | 13 reps |
Week 4 | Max | 13 reps |
Week 5 | Max | 14 reps |
3A. Hanging leg raises
3B. Reverse hypers
Perform this superset for 2 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|
3A. | 8 reps | 8 reps | 9 reps | 9 reps |
3B. | 6 reps | 7 reps | 7 reps | 8 reps |
3A. | 3B. | |
Week 2 | 8 reps | 6 reps |
Week 3 | 8 reps | 7 reps |
Week 4 | 9 reps | 7 reps |
Week 5 | 9 reps | 8 reps |
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 |
CONGRATULATIONS!
YOU'VE COMPLETED