Workout overview
| 1A. Chin-up negatives |
| 1B. Dip negatives |
| 2A. Band-assisted pull-ups |
| 2B. Band-assisted dips |
| 3A. Pike walks |
| 3B. Tuck sit raises |
Equipment needed: pull-up bar, dip bars, bands
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 ea side |
1A. Chin-up negatives
1B. Dip negatives
Perform this superset for 3 sets with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 1A. | 2-4 reps | 2-4 reps | 3-5 reps | 3-5 reps |
| 1B. | 2-4 reps | 2-4 reps | 3-5 reps | 3-5 reps |
| 1A. | 1B. | |
| Week 2 | 2-4 reps | 2-4 reps |
| Week 3 | 2-4 reps | 2-4 reps |
| Week 4 | 3-5 reps | 3-5 reps |
| Week 5 | 3-5 reps | 3-5 reps |
2A. Band-assisted pull-ups
2B. Band-assisted dips
Perform this superset for 3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 2A. | 6 reps | 6 reps | 7 reps | 7 reps |
| 2B. | 10 reps | 11 reps | 12 reps | 13 reps |
| 2A. | 2B. | |
| Week 2 | 6 reps | 10 reps |
| Week 3 | 6 reps | 11 reps |
| Week 4 | 7 reps | 12 reps |
| Week 5 | 7 reps | 13 reps |
3A. Pike walks
3B. Tuck sit raises
Perform this superset for 2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 2A. | 3 reps | 4 reps | 5 reps | 6 reps |
| 2B. | 6 reps | 7 reps | 8 reps | 9 reps |
| 2A. | 2B. | |
| Week 2 | 3 reps | 6 reps |
| Week 3 | 4 reps | 7 reps |
| Week 4 | 5 reps | 8 reps |
| Week 5 | 6 reps | 9 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Seated spinal rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Seated spinal rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
