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 

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
1A. Band-assisted pull-ups
1B. Push-ups 
2A. Rows
2B. Band-assisted dips

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
2A. Rows
2B. Band-assisted dips
3A. Scapula pull-ups
3B. Scapula dips

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
3A. Scapula pull-ups
3B. Scapula dips
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