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Workout overview

Exercise Sets Rest
1A. Band chin-ups 3
1B. Band dips 3 1 min
2A. Push-ups 3
2B. Rows 3 1 min
3A. Plank 3
3B. Arch hold 3 1 min
4. Scapula row 3 1 min

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 (fingertips) 10 reps
5. Wrist push-ups (back of palms) 10 reps
6. Band pull-aparts 10 reps
7. Band curls 10 reps
1A. Band-assisted chin-ups
1B. Band-assisted dips 

1A. Band-assisted chin-ups
1B. Band-assisted dips 
Perform this superset for 3 sets without rest

Exc Week 1 Week 2 Week 3 Week 4
1A 5 reps 5 reps 6 reps 7 reps
1B 8 reps 8 reps 9 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 7 reps 10 reps
1A. Band-assisted chin-ups
1B. Band-assisted dips 
2A. Push-ups
2B. Rows

2A. Push-ups
2B. Rows
Perform this superset for 3 sets without rest

Exc Week 1 Week 2 Week 3 Week 4
2A 8 reps 8 reps 9 reps 10 reps
2B 8 reps 8 reps 9 reps 10 reps
Exc 2A 2B
Week 1 8 reps 8 reps
Week 2 8 reps 8 reps
Week 3 9 reps 9 reps
Week 4 10 reps 10 reps
2A. Push-ups
2B. Rows
3A. Plank
3B. Arch hold

3A. Plank
3B. Arch hold
Perform this superset for 3 sets without rest

Exc Week 1 Week 2 Week 3 Week 4
3A 20 secs 25 secs 30 secs 35 secs
3B 20 secs 25 secs 30 secs 35 secs
Exc 3A 3B
Week 1 20 secs 20 secs
Week 2 25 secs 25 secs
Week 3 30 secs 30 secs
Week 4 35 secs 35 secs
3A. Plank
3B. Arch hold

4. Scapula rows
3 sets with 1 min rest

Week 1 Week 2 Week 3 Week 4
5 reps 5 reps 6 reps 6 reps
Week 1 5 reps
Week 2 5 reps
Week 3 6 reps
Week 4 6 reps
A. Thoracic extension
B. Straddle and side-bend
C. Shoulder extension

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Thoracic extension 30 secs
B. Straddle and side-bend 30 secs ea
C. Shoulder extension 30 secs
A. Thoracic extension
B. Straddle and side-bend
C. Shoulder extension

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