Workout overview
| 1A. Push-up |
| 1B. Assisted chin-up |
| 1C. Wall slides |
| 2A. Top support leg raise |
| 2B. Inverted Row |
| 2C. Kneeling shoulder IR/ER |
| 3A. Shoulder extension hinge |
| 3B. Band bicep curl |
Equipment needed: pull-up bar, resistance bands
Warm-up
| Exercise | Reps |
|---|---|
| A. Scap circles | 7 reps |
| B. Shoulder extension | 10 reps |
| C. Scap push-up | 10 reps |
| D. Scap dips | 10 reps |
| E. Band pull-apart | 15 reps |
| F. Band bicep curls | 15 reps |
| Exercise | A. Scap circles | B. Shoulder extension | C. Scap push-up | D. Scap dips | E. Band pull-apart | F. Band bicep curls |
|---|---|---|---|---|---|---|
| Reps | 7 reps | 10 reps | 10 reps | 10 reps | 15 reps | 15 reps |
1. Perform this tri-set for 3 rounds without rest
A. Push-up
B. Assisted chin-up
C. Wall slides
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 1A. | 8 rep | 8 reps | 9 reps | 10 reps | 11 reps | 12 reps |
| 1B. | 4 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| 1C. | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps |
| 1A. | 1B. | 1C. | |
| Week 1 | 8 rep | 4 reps | 8 reps |
| Week 2 | 8 reps | 5 reps | 8 reps |
| Week 3 | 9 reps | 6 reps | 8 reps |
| Week 4 | 10 reps | 6 reps | 8 reps |
| Week 5 | 11 reps | 7 reps | 8 reps |
| Week 6 | 12 reps | 7 reps | 8 reps |
2. Perform this tri-set for 3 rounds without rest
A. Top support leg raise
B. Inverted row
C. Kneeling shoulder IR/ER
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
|---|---|---|---|---|---|---|
| 2A. | 7 reps | 7 reps | 8 reps | 8 reps | 9 reps | 10 reps |
| 2B. | 8 reps | 8 reps | 9 reps | 10 reps | 11 reps | 12 reps |
| 2C. | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps | 8 reps |
| 2A. | 2B. | 2C. | |
| Week 1 | 7 reps | 8 reps | 8 reps |
| Week 2 | 7 reps | 8 reps | 8 reps |
| Week 3 | 8 reps | 9 reps | 8 reps |
| Week 4 | 8 reps | 10 reps | 8 reps |
| Week 5 | 9 reps | 11 reps | 8 reps |
| Week 6 | 10 reps | 12 reps | 8 reps |
3. Perform this superset for 2 rounds without rest
| Exercise | Reps |
|---|---|
| 3A. Shoulder extension hinge | 8 reps |
| 3B. Band bicep curl | 12 reps |
| Exercise | 3A. Shoulder extension hinge | 3B. Band bicep curl |
|---|---|---|
| Reps | 8 reps | 12 reps |
CONGRATULATIONS!
WORKOUT COMPLETE
