Workout overview
1. Chin-ups |
2. Rows |
3. Hanging leg raises |
4. Squats |
5. Bulgarian split squats |
6. Calf raises |
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. Squat external rotation | 5 ea |
E. Scapular rows | 5-10 reps |
1. Chin-ups
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
8 reps | 9 reps | 9 reps | 10 reps |
Week 2 | 8 reps |
---|---|
Week 3 | 9 reps |
Week 4 | 9 reps |
Week 5 | 10 reps |
2. Rows
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
12 reps | 12 reps | 12 reps | 12 reps |
Week 2 | 12 reps |
---|---|
Week 3 | 12 reps |
Week 4 | 12 reps |
Week 5 | 12 reps |
3. Hanging leg raises
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
8 reps | 9 reps | 9 reps | 10 reps |
Week 2 | 8 reps |
---|---|
Week 3 | 9 reps |
Week 4 | 9 reps |
Week 5 | 10 reps |
4. Squats
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
12 reps | 13 reps | 14 reps | 15 reps |
Week 2 | 12 reps |
---|---|
Week 3 | 13 reps |
Week 4 | 14 reps |
Week 5 | 15 reps |
5. Bulgarian split squats
2 sets (each side) with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
12 reps | 12 reps | 13 reps | 13 reps |
Week 2 | 12 reps |
---|---|
Week 3 | 12 reps |
Week 4 | 13 reps |
Week 5 | 13 reps |
6. Calf raises
2 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
25 reps | 26 reps | 27 reps | 28 reps |
Week 2 | 25 reps |
---|---|
Week 3 | 26 reps |
Week 4 | 27 reps |
Week 5 | 28 reps |
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Shoulder flexion stretch | 60 secs |
B. Lunge stretch | 60 secs ea |
C. Straddle stretch | 60 secs ea |
Exercise | A. Shoulder flexion stretch | B. Lunge stretch | C. Straddle stretch |
---|---|---|---|
Duration | 60 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED