Workout overview
1. Band-assisted muscle-up |
2A. Bodyweight dips (no pause) |
2B. Pull-ups |
3A. Ring push-ups |
3B. Rows |
4. Toes to bar |
Equipment needed: rings, bands
Warm-up
Exercise | Reps/Duration |
---|---|
A. Wrist circles | 10 reps ea direction |
B. Elbow circles | 10 reps ea direction |
C. Shoulder circles | 10 reps ea direction |
D. Push-ups | 10 reps |
E. Rows | 10 reps |
5. Bent-arm shoulder extension stretch | 60 secs |
1. Band-assisted muscle-up
Perform 3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|---|
3 reps | 3 reps | 3 reps | 4 reps | 4 reps |
Week 1 | 3 reps |
---|---|
Week 2 | 3 reps |
Week 3 | 3 reps |
Week 4 | 4 reps |
Week 5 | 4 reps |
2A. Bodyweight dips (no pause)
2B. Pull-ups
Perform this superset for 3 sets with 1 min rest after each exercise
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|---|
2A. | Max | Max | Max | Max | Max |
2B. | Max | Max | Max | Max | Max |
2A. | 2B. | |
Week 1 | Max | Max |
Week 2 | Max | Max |
Week 3 | Max | Max |
Week 4 | Max | Max |
Week 5 | Max | Max |
3A. Ring push-ups
3B. Rows
Perform this superset for 3 sets with 1 min rest after each exercise
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | |
---|---|---|---|---|---|
3A. | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps |
3B. | 10 reps | 10 reps | 11 reps | 11 reps | 12 reps |
3A. | 3B. | |
Week 1 | 10 reps | 10 reps |
Week 2 | 10 reps | 10 reps |
Week 3 | 11 reps | 11 reps |
Week 4 | 11 reps | 11 reps |
Week 5 | 12 reps | 12 reps |
4. Toes to bar
Perform 3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|---|
8 reps | 8 reps | 9 reps | 9 reps | 10 reps |
Week 1 | 8 reps |
---|---|
Week 2 | 8 reps |
Week 3 | 9 reps |
Week 4 | 9 reps |
Week 5 | 10 reps |
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Straddle | 60 secs |
B. Shoulder flexion | 60 secs |
C. Thoracic rotation | 60 secs ea side |
CONGRATULATIONS!
WORKOUT COMPLETE