Workout overview
Exercise | Sets | Rest |
---|---|---|
1A. Band pull-ups | 3 | |
1B. Push-ups | 3 | 1 min |
2A. Rows | 3 | |
2B. Band dips | 3 | 1 min |
3A. Scapula pull-up | 3 | |
3B. Scapula dip | 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 pull-ups
1B. Push-ups
Perform this superset for 3 sets with 1 min 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 |
2A. Rows
2B. Band-assisted dips
Perform this superset for 3 sets with 1 min 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 |
3A. Scapula pull-ups
3B. Scapula dips
Perform this superset for 3 sets with 1 min rest
Exc | Week 1 | Week 2 | Week 3 | Week 4 |
---|---|---|---|---|
3A | 5 reps | 5 reps | 6 reps | 6 reps |
3B | 5 reps | 5 reps | 6 reps | 6 reps |
Exc | 3A | 3B |
---|---|---|
Week 1 | 5 reps | 5 reps |
Week 2 | 5 reps | 5 reps |
Week 3 | 6 reps | 6 reps |
Week 4 | 6 reps | 6 reps |
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 |
CONGRATULATIONS!
WORKOUT COMPLETE