Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Chin-up negatives | ||
| 1B. Dip negatives | 1 min 30 secs | |
| 2A. Band-assisted chin-ups | ||
| 2B. Band-assisted dips | 1 min 30 secs | |
| 3. Plank | 1 min | |
| 4. Tuck sit lifts | 2 min | |
| 5. Pike walks | 2 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 for 3 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 1A. | 3 reps | 3 reps | 4 reps | 4 reps | 5 reps | 5 reps |
| 1B. | 3 reps | 3 reps | 4 reps | 4 reps | 5 reps | 5 reps |
| Exc | 1A. | 1B. |
|---|---|---|
| Week 1 | 3 reps | 3 reps |
| Week 2 | 3 reps | 3 reps |
| Week 3 | 4 reps | 4 reps |
| Week 4 | 4 reps | 4 reps |
| Week 5 | 5 reps | 5 reps |
| Week 6 | 5 reps | 5 reps |
2A. Band-assisted chin-ups
2B. Band-assisted dips
Perform this superset for 3 sets with 1 min 30 secs 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. | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps | 14 reps |
| Exc | 2A. | 2B. |
|---|---|---|
| Week 1 | 8 reps | 10 reps |
| Week 2 | 8 reps | 11 reps |
| Week 3 | 9 reps | 11 reps |
| Week 4 | 9 reps | 12 reps |
| Week 5 | 9 reps | 12 reps |
| Week 6 | 10 reps | 14 reps |
3. Plank
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 25 secs | 30 secs | 35 secs | 40 secs | 45 secs | 50 secs |
| Week 1 | 25 secs |
|---|---|
| Week 2 | 30 secs |
| Week 3 | 35 secs |
| Week 4 | 40 secs |
| Week 5 | 45 secs |
| Week 6 | 50 secs |
4. Tuck sit lifts
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 10 reps |
| Week 4 | 10 reps |
| Week 5 | 10 reps |
| Week 6 | 10 reps |
5. Pike walks
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 4 reps | 4 reps | 4 reps | 5 reps | 5 reps | 5 reps |
| Week 1 | 4 reps |
|---|---|
| Week 2 | 4 reps |
| Week 3 | 4 reps |
| Week 4 | 5 reps |
| Week 5 | 5 reps |
| Week 6 | 5 reps |
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
