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
