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

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
1A. Chin-up negatives 
1B. Dip negatives
2A. Band-assisted chin-ups
2B. Band-assisted dips

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
2A. Band-assisted chin-ups
2B. Band-assisted dips
3A. Push-ups
3B. Rows

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
3A. Push-ups
3B. Rows
4A. Hollow body hold
4B. Arch hold

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
4A. Hollow body hold
4B. Arch hold
A. Shoulder flexion
B. Shoulder extension
C. Straddle

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 30 secs
B. Shoulder extension 30 secs
C. Straddle 1 min
A. Shoulder flexion
B. Shoulder extension
C. Straddle