Workout overview
Exercise | Sets | Rest |
---|---|---|
1A. Band assisted dips | 3 | |
1B. Band assisted pull-ups | 3 | 1 min |
2A. Rows | 3 | |
2B. Push-ups | 3 | 1 min |
3. Tuck sit lifts | 3 | 2 min |
4. Scap push-ups | 3 | 1 min |
5. Pike walks | 3 | 2 min |
Equipment needed: B-Bars
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 ea direction |
B. Elbow circles | 10 ea direction |
C. Shoulder circles | 10 ea direction |
D. Wrist push-ups | 10 reps ea (palms and back of palms) |
E. Band pull-aparts | 10 reps |
F. Band curls | 10 reps |
1A. Band-assisted dips
1B. Band-assisted pull-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 | 12 reps | 12 reps | 12 reps | 12 reps | 14 reps | 14 reps |
1B | 8 reps | 8 reps | 9 reps | 9 reps | 9 reps | 10 reps |
Exc | 1A | 1B |
---|---|---|
Week 1 | 12 reps | 8 reps |
Week 2 | 12 reps | 8 reps |
Week 3 | 12 reps | 9 reps |
Week 4 | 12 reps | 9 reps |
Week 5 | 14 reps | 9 reps |
Week 6 | 14 reps | 10 reps |
2A. Rows
2B. Push-ups
Perform this superset for 3 sets with 1 min rest
EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|---|
2A | 11 reps | 11 reps | 11 reps | 12 reps | 12 reps | 12 reps |
2B | 14 reps | 15 reps | 15 reps | 15 reps | 15 reps | 16 reps |
EXC | 2A | 2B |
---|---|---|
Week 1 | 11 reps | 14 reps |
Week 2 | 11 reps | 15 reps |
Week 3 | 11 reps | 15 reps |
Week 4 | 12 reps | 15 reps |
Week 5 | 12 reps | 15 reps |
Week 6 | 12 reps | 16 reps |
3. Tuck sit lifts
3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
Week 1 | 10 reps |
---|---|
Week 2 | 10 reps |
Week 3 | 10 reps |
Week 4 | 10 reps |
Week 5 | 10 reps |
Week 6 | 10 reps |
4. Scapula push-ups
3 sets with 1 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
10 reps | 10 reps | 10 reps | 10 reps | 10 reps | 10 reps |
Week 1 | 10 reps |
---|---|
Week 2 | 10 reps |
Week 3 | 10 reps |
Week 4 | 10 reps |
Week 5 | 10 reps |
Week 6 | 10 reps |
5. Pike walks
3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
4 reps | 4 reps | 4 reps | 5 reps | 5 reps | 5 reps |
Week 1 | 4 reps |
---|---|
Week 2 | 4 reps |
Week 3 | 4 reps |
Week 4 | 5 reps |
Week 5 | 5 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