Workout overview
| 1A. Tuck planche raises |
| 1B. Tuck lever negatives |
| 2A. Tuck or L-sit raises |
| 2B. Chin-ups |
| 3A. Dips |
| 3B. Rows |
Equipment needed: dip bars, pull-up bar (optional)
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps ea direction |
| B. Elbow circles | 10 reps ea direction |
| C. Shoulder circles | 10 reps ea direction |
| D. Wrist push-ups | 10 reps ea |
| E. Push-ups | 5-10 reps |
| F. Rows | 5-10 reps |
1A. Tuck planche raises
1B. Tuck lever negatives
Perform this superset for 3 sets with 2 mins rest after 1B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 1A. | 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| 1B. | 2 reps | 2 reps | 3 reps | 3 reps | 4 reps | 4 reps |
| 1A. | 1B. | |
| Week 1 | 6 reps | 2 reps |
| Week 2 | 6 reps | 2 reps |
| Week 3 | 7 reps | 3 reps |
| Week 4 | 7 reps | 3 reps |
| Week 5 | 8 reps | 4 reps |
| Week 6 | 8 reps | 4 reps |
2A. Tuck or L-sit raises
2B. Chin-ups
Perform this superset for 3 sets with 2 mins rest after 2B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 1A. | 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| 1B. | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 1A. | 1B. | |
| Week 1 | 6 reps | 8 reps |
| Week 2 | 6 reps | 8 reps |
| Week 3 | 7 reps | 9 reps |
| Week 4 | 7 reps | 9 reps |
| Week 5 | 8 reps | 10 reps |
| Week 6 | 8 reps | 10 reps |
3A. Dips
3B. Rows
Perform this superset for 3 sets with 2 mins rest after 3B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 1A. | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps |
| 1B. | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps |
| 1A. | 1B. | |
| Week 1 | 12 reps | 12 reps |
| Week 2 | 12 reps | 12 reps |
| Week 3 | 12 reps | 12 reps |
| Week 4 | 12 reps | 12 reps |
| Week 5 | 12 reps | 12 reps |
| Week 6 | 12 reps | 12 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Seated spinal rotation | 30 secs ea |
| B. Shoulder flexion | 60 secs |
| C. Shoulder extension | 60 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
