Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Tuck lever | 3 | |
| 1B. Tuck planche | 3 | 1 min 30 secs |
| 2A. Dips | 3 | |
| 2B. Neutral grip chin-ups | 3 | 1 min 30 secs |
| 3A. Pseudo planche push-ups | 3 | |
| 3B. Rows | 3 | 1 min 30 secs |
| 4. Push-ups | 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. Scap push-ups | 10 reps |
| 1G . Scap rows | 10 reps |
1A. Tuck lever
1B. Tuck planche
Perform this superset for 3 sets with 1 min 30 secs rest
| EXC | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 1A | 15 secs | 16 secs | 17 secs | 18 secs | 19 secs | 20 secs |
| 1B | 15 secs | 16 secs | 17 secs | 18 secs | 19 secs | 20 secs |
| EXC | 1A | 1B |
|---|---|---|
| Week 1 | 15 secs | 15 secs |
| Week 2 | 16 secs | 16 secs |
| Week 3 | 17 secs | 17 secs |
| Week 4 | 18 secs | 18 secs |
| Week 5 | 19 secs | 19 secs |
| Week 6 | 20 secs | 20 secs |
2A. Dips
2B. Neutral grip chin-ups
Perform this superset for 3 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 2A | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps | 14 reps |
| 2B | 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| Exc | 2A | 2B |
|---|---|---|
| Week 1 | 10 reps | 6 reps |
| Week 2 | 11 reps | 6 reps |
| Week 3 | 11 reps | 7 reps |
| Week 4 | 12 reps | 7 reps |
| Week 5 | 12 reps | 8 reps |
| Week 6 | 14 reps | 8 reps |
3A. Pseudo planche push-ups
3B. Rows
Perform this superset for 3 sets with 1 min 30 secs rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|---|
| 3A | 8 reps | 8 reps | 9 reps | 9 reps | 10 reps | 10 reps |
| 3B | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps |
| Exc | 3A | 3B |
|---|---|---|
| Week 1 | 8 reps | 10 reps |
| Week 2 | 8 reps | 10 reps |
| Week 3 | 9 reps | 11 reps |
| Week 4 | 9 reps | 11 reps |
| Week 5 | 10 reps | 12 reps |
| Week 6 | 10 reps | 12 reps |
4. Push-ups
3 sets with 1 min 30 secs rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| Max | Max | Max | Max | Max | Max |
| Week 1 | Max |
|---|---|
| Week 2 | Max |
| Week 3 | Max |
| Week 4 | Max |
| Week 5 | Max |
| Week 6 | Max |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Shoulder extension | 30 secs |
| C. Straddle | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
