Workout overview

Exercise Sets Rest
1. Tuck lever rows 3 2 min
2. Lever raises 3 2 min
3. L-sit pull-ups 4 2 min
4. Tuck lever holds 3 2 min
5. Chin-up ISO hold 3 2 min
Equipment needed: pull-up bar

Warm-up

Exercise Reps
1A. Wrist circles 10 reps ea direction
1B. Elbow circles 10 reps ea direction
1C. Shoulder circles 10 reps ea direction
1D. Scap rows 10 reps
1E. Scap pull-ups 10 reps
1F. Rows 10 reps

1. Tuck lever rows
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4
5 reps 5 reps 5 reps 5 reps
Week 1 5 reps
Week 2 5 reps
Week 3 5 reps
Week 4 5 reps

2. Lever raises
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4
5 reps 6 reps 7 reps 8 reps
Week 1 5 reps
Week 2 6 reps
Week 3 7 reps
Week 4 8 reps

3. L-sit pull-ups
4 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4
7 reps 8 reps 9 reps 10 reps
Week 1 7 reps
Week 2 8 reps
Week 3 9 reps
Week 4 10 reps

4. Tuck lever hold
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4
Max Max Max Max
Week 1 Max
Week 2 Max
Week 3 Max
Week 4 Max

5. Chin-up ISO hold
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4
Max Max Max Max
Week 1 Max
Week 2 Max
Week 3 Max
Week 4 Max
A. Shoulder flexion
B. Straddle and side-bend

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 30 secs
B. Straddle and side-bend 30 secs ea
A. Shoulder flexion
B. Straddle and side-bend