Workout overview
Exercise | Sets | Rest |
---|---|---|
1A. Chin-up negatives | 3 | |
1B. Dip negatives | 3 | 1 min 30 secs |
2A. Band-assisted chin-ups | 3 | |
2B. Band-assisted dips | 3 | 1 min |
3A. Push-ups | 3 | |
3B. Rows | 3 | 1 min |
4A. Hollow body hold | 3 | |
4B. Arch hold | 3 | 1 min |
Equipment needed: B-Bars
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 ea direction |
B. Elbow circles | 10 ea direction |
C. Shoulder circles | 10 ea direction |
D. Wrist push-ups | 10 reps ea (palms and back of palms) |
E. Band pull-aparts | 10 reps |
F. Band curls | 10 reps |
1A. Chin-up negatives
1B. Dip negatives
Perform this superset 3 sets with 1 min 30 secs rest
EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|---|
1A | 1 reps | 2 reps | 2 reps | 2 reps | 3 reps | 3 reps |
1B | 1 reps | 2 reps | 2 reps | 2 reps | 3 reps | 3 reps |
EXC | 1A | 1B |
---|---|---|
Week 1 | 1 reps | 1 reps |
Week 2 | 2 reps | 2 reps |
Week 3 | 2 reps | 2 reps |
Week 4 | 2 reps | 2 reps |
Week 5 | 3 reps | 3 reps |
Week 6 | 3 reps | 3 reps |
2A. Band-assisted chin-ups
2B. Band-assisted dips
Perform this superset 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 | 9 reps | 9 reps | 10 reps |
2B | 12 reps | 12 reps | 12 reps | 13 reps | 13 reps | 14 reps |
EXC | 2A | 2B |
---|---|---|
Week 1 | 8 reps | 12 reps |
Week 2 | 8 reps | 12 reps |
Week 3 | 9 reps | 12 reps |
Week 4 | 9 reps | 13 reps |
Week 5 | 9 reps | 13 reps |
Week 6 | 10 reps | 14 reps |
3A. Push-ups
3B. Rows
Perform this superset 3 sets with 1 min rest
EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|---|
3A | 14 reps | 15 reps | 15 reps | 15 reps | 15 reps | 15 reps |
3B | 11 reps | 11 reps | 11 reps | 12 reps | 12 reps | 12 reps |
EXC | 3A | 3B |
---|---|---|
Week 1 | 14 reps | 11 reps |
Week 2 | 15 reps | 11 reps |
Week 3 | 15 reps | 11 reps |
Week 4 | 15 reps | 12 reps |
Week 5 | 15 reps | 12 reps |
Week 6 | 15 reps | 12 reps |
4A. Hollow body hold
4B. Arch hold
Perform this superset 3 sets with 1 min rest
EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|---|
4A | 25 secs | 25 secs | 25 secs | 30 secs | 30 secs | 30 secs |
4B | 25 secs | 25 secs | 25 secs | 30 secs | 30 secs | 30 secs |
EXC | 4A | 4B |
---|---|---|
Week 1 | 25 secs | 25 secs |
Week 2 | 25 secs | 25 secs |
Week 3 | 25 secs | 25 secs |
Week 4 | 30 secs | 30 secs |
Week 5 | 30 secs | 30 secs |
Week 6 | 30 secs | 30 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