Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Band-assisted chins | 3 | |
| 1B. Band-assisted dips | 3 | 1 min |
| 2A. Rows | 3 | |
| 2B. Push-ups | 3 | 1 min |
| 3A. Scap push-ups | 3 | |
| 3B. Scap pull-ups | 3 | 1 min |
| 4A. Hollow body hold | 3 | |
| 4B. Arch hold | 3 | 1 min |
Equipment needed: B-Bars
Warm-up
| Exercise | Reps |
|---|---|
| 1. Wrist circles | 10 reps ea direction |
| 2. Elbow circles | 10 reps ea direction |
| 3. Shoulder circles | 10 reps ea direction |
| 4. Wrist push-ups | 10 reps ea (palms and back of hands) |
| 5. Band pull-aparts | 10 reps |
| 6. Band curls | 10 reps |
1A. Band-assisted chin-ups
1B. Band-assisted dips
Perform this superset for 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 1A | 5 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| 1B | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| EXC | 1A | 1B |
|---|---|---|
| Week 1 | 5 reps | 8 reps |
| Week 2 | 5 reps | 8 reps |
| Week 3 | 6 reps | 9 reps |
| Week 4 | 6 reps | 9 reps |
| Week 5 | 7 reps | 10 reps |
| Week 6 | 7 reps | 10 reps |
2A. Rows
2B. Push-ups
Perform this superset for 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 8 reps | 8 reps | 9 reps | 10 reps | 11 reps | 11 reps |
| 2B | 10 reps | 10 reps | 11 reps | 12 reps | 14 reps | 14 reps |
| EXC | 2A | 2B |
|---|---|---|
| Week 1 | 8 reps | 10 reps |
| Week 2 | 8 reps | 10 reps |
| Week 3 | 9 reps | 11 reps |
| Week 4 | 10 reps | 12 reps |
| Week 5 | 11 reps | 14 reps |
| Week 6 | 11 reps | 14 reps |
3A. Scapula push-ups
3B. Scapula pull-ups
Perform this superset for 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 3A | 8 reps | 8 reps | 9 reps | 10 reps | 11 reps | 11 reps |
| 3B | 10 reps | 10 reps | 11 reps | 12 reps | 14 reps | 14 reps |
| EXC | 3A | 3B |
|---|---|---|
| Week 1 | 8 reps | 10 reps |
| Week 2 | 8 reps | 10 reps |
| Week 3 | 9 reps | 11 reps |
| Week 4 | 10 reps | 12 reps |
| Week 5 | 11 reps | 14 reps |
| Week 6 | 11 reps | 14 reps |
4A. Hollow body hold
4B. Arch hold
Perform this superset for 3 sets with 1 min rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 4A | 10 secs | 10 secs | 10 secs | 15 secs | 15 secs | 15 secs |
| 4B | 10 secs | 10 secs | 10 secs | 15 secs | 15 secs | 15 secs |
| EXC | 4A | 4B |
|---|---|---|
| Week 1 | 10 secs | 10 secs |
| Week 2 | 10 secs | 10 secs |
| Week 3 | 10 secs | 10 secs |
| Week 4 | 15 secs | 15 secs |
| Week 5 | 15 secs | 15 secs |
| Week 6 | 15 secs | 15 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extension | 30 secs |
| C. Straddle | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
