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

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

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
2A. Push-ups
2B. Rows

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
A. Shoulder flexion
B. Shoulder extension
C. Forward fold

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion 30 secs
B. Shoulder extension 30 secs
C. Forward fold 1 min
A. Shoulder flexion
B. Shoulder extension
C. Forward fold