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

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
1A. Chin-ups
1B. Dips
2A. Push-ups
2B. Rows

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
2A. Push-ups
2B. Rows
3A. Hanging leg raises
3B. Reverse hypers

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
3A. Hanging leg raises
3B. Reverse hypers
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