Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Planche push-ups | 4 | |
| 1B. Lever raises | 4 | 1 min 30 secs |
| 2A. Wall HSPU / Pike push-up | 3 | |
| 2B. Assisted one-arm chin-up | 3 | 1 min 30 secs |
| 3A. Floating pseudo planche push-ups | 3 | |
| 3B. Lever Hold | 3 | 1 min 30 secs |
Equipment needed: B-Bars
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Wrist circles | 10 reps ea direction |
| 1B. Elbow circles | 10 reps ea direction |
| 1C. Shoulder circles | 10 reps ea direction |
| 1D. Wrist push-ups (fingertips) | 10 reps |
| 1E. Wrist push-ups (back of palms) | 10 reps |
| 1F. Push-ups | 10 reps |
| 1G. Rows | 10 reps |
1A. Planche push-ups
1B. Lever raises
Perform superset for 4 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 1A | 3 reps | 3 reps | 4 reps | 4 reps | 4 reps | 5 reps |
| 1B | 5 reps | 5 reps | 6 reps | 6 reps | 6 reps | 6 reps |
| Exc | 1A | 1B |
|---|---|---|
| Week 1 | 3 reps | 5 reps |
| Week 2 | 3 reps | 5 reps |
| Week 3 | 4 reps | 6 reps |
| Week 4 | 4 reps | 6 reps |
| Week 5 | 4 reps | 6 reps |
| Week 6 | 5 reps | 6 reps |
2A. Wall HSPU/Pike push-up
2B. Assisted one-arm chin-up
Perform superset for 3 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 6 reps | 6 reps | 6 reps | 6 reps | 6 reps | 6 reps |
| 2B | 5 reps (ea) | 5 reps (ea) | 5 reps (ea) | 6 reps (ea) | 6 reps (ea) | 6 reps (ea) |
| Exc | 2A | 2B |
|---|---|---|
| Week 1 | 6 reps | 5 reps (ea) |
| Week 2 | 6 reps | 5 reps (ea) |
| Week 3 | 6 reps | 5 reps (ea) |
| Week 4 | 6 reps | 6 reps (ea) |
| Week 5 | 6 reps | 6 reps (ea) |
| Week 6 | 6 reps | 6 reps (ea) |
3A. Floating pseudo planche push-up
3B. Lever holds
Perform superset for 3 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 3A | 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| 3B | 15 secs | 15 secs | 16 secs | 16 secs | 17 secs | 17 secs |
| Exc | 3A | 3B |
|---|---|---|
| Week 1 | 6 reps | 15 secs |
| Week 2 | 6 reps | 15 secs |
| Week 3 | 7 reps | 16 secs |
| Week 4 | 7 reps | 16 secs |
| Week 5 | 8 reps | 17 secs |
| Week 6 | 8 reps | 17 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extensions | 30 secs |
| C. Straddle | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
