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 |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Straddle and side-bend | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
