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

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

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
2A. Rows
2B. Push-ups

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
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