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