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
3. Tuck sit lifts 3 1 min
4. Pike walks 3 1 min
5. Plank 3 1 min
Equipment needed: B-Bars

Warm-up

Exercise Reps
1. Wrist circles 10 ea direction
2. Elbow circles 10 ea direction
3. Shoulder circles 10 ea direction
4. Wrist push-ups 10 ea (palms and back of palms)
5. Band pull-aparts 10 reps
6. 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 with 1 min rest

EXC Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
2A 5 reps 5 reps 6 reps 6 reps 7 reps 7 reps
2B 8 reps 8 reps 9 reps 10 reps 11 reps 11 reps
EXC 2A 2B
Week 1 5 reps 8 reps
Week 2 5 reps 8 reps
Week 3 6 reps 9 reps
Week 4 6 reps 10 reps
Week 5 7 reps 11 reps
Week 6 7 reps 11 reps
1A. Band-assisted chin-ups
1B. Band-assisted dips
2A. Rows
2B. Push-ups

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
2A. Rows
2B. Push-ups

3. Tuck sit lifts 
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
6 reps 8 reps 10 reps 10 reps 10 reps 10 reps
Week 1 6 reps
Week 2 8 reps
Week 3 10 reps
Week 4 10 reps
Week 5 10 reps
Week 6 10 reps

4. Pike walks
3 sets with 2 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
3 reps 3 reps 4 reps 4 reps 4 reps 4 reps
Week 1 3 reps
Week 2 3 reps
Week 3 4 reps
Week 4 4 reps
Week 5 4 reps
Week 6 4 reps

5. Plank
3 sets with 1 min rest

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
20 secs 25 secs 30 secs 30 secs 35 secs 40 secs
Week 1 20 secs
Week 2 25 secs
Week 3 30 secs
Week 4 30 secs
Week 5 35 secs
Week 6 40 secs
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