Workout overview
Exercise | Sets | Rest |
---|---|---|
1A. Band assisted dips | ||
1B. Band assisted chin-ups | 3 | 1 min |
2A. Push-ups | ||
2B. Rows | 3 | 1 min |
3. Tuck sit lifts | 3 | 2 min |
4. Pike walks | 3 | 2 min |
Equipment needed: B-Bars
Warm-up
Exercise | Duration/reps |
---|---|
A. Wrist circles | 10 ea direciton |
B. Elbow circles | 10 ea direciton |
C. Shoulder circles | 10 ea direciton |
D. Wrist push-ups | 10 ea (palms and back of palms) |
E. Band pull-aparts | 10 reps |
F. Band curls | 10 reps |
1A. Band-assisted dips
1B. Band-assisted chin-ups
Perform this superset for 3 sets with 1 min rest
EXC | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 |
---|---|---|---|---|---|---|
1A | 6 reps | 8 reps | 9 reps | 10 reps | 11 reps | 11 reps |
1B. | 4 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
EXC | 1A | 1B. |
---|---|---|
WEEK 1 | 6 reps | 4 reps |
WEEK 2 | 8 reps | 5 reps |
WEEK 3 | 9 reps | 6 reps |
WEEK 4 | 10 reps | 6 reps |
WEEK 5 | 11 reps | 7 reps |
WEEK 6 | 11 reps | 7 reps |
2A. Push-ups
2B. Rows
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 | 10 reps | 11 reps | 12 reps | 14 reps | 14 reps |
2B. | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 11 reps |
EXC | 2A | 2B. |
---|---|---|
WEEK 1 | 8 reps | 8 reps |
WEEK 2 | 10 reps | 8 reps |
WEEK 3 | 11 reps | 9 reps |
WEEK 4 | 12 reps | 9 reps |
WEEK 5 | 14 reps | 10 reps |
WEEK 6 | 14 reps | 11 reps |
3. Tuck sit lifts
Perform 3 sets with 2 min rest
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 |
---|---|---|---|---|---|
6 reps | 8 reps | 8 reps | 9 reps | 10 reps | 10 reps |
WEEK 1 | 6 reps |
---|---|
WEEK 2 | 8 reps |
WEEK 3 | 8 reps |
WEEK 4 | 9 reps |
WEEK 5 | 10 reps |
WEEK 6 | 10 reps |
4. Pike walks
Perform 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 | 5 reps |
WEEK 1 | 3 reps |
---|---|
WEEK 2 | 3 reps |
WEEK 3 | 4 reps |
WEEK 4 | 4 reps |
WEEK 5 | 4 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. Forward fold | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE