Workout overview
| 1A. Pull-ups |
| 1B. Pike push-up negatives |
| 2. Skin the cat |
| 3. Extended plank |
| 4A. Rows |
| 4B. Dips |
Equipment needed: pull-up bar, dip 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 ea side |
| D. Shoulder extension stretch | 30 secs |
1A. Pull-ups
1B. Pike push-up negatives
Perform this superset for 3 sets with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 2A. | 6 reps | 6 reps | 7 reps | 7 reps |
| 2B. | 3 reps | 3 reps | 4 reps | 4 reps |
| 2A. | 2B. | |
| Week 2 | 6 reps | 3 reps |
| Week 3 | 6 reps | 3 reps |
| Week 4 | 7 reps | 4 reps |
| Week 5 | 7 reps | 4 reps |
2. Skin the cat
Perform 2 sets with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 3 reps | 3 reps | 4 reps | 4 reps |
| Week 2 | 3 reps |
|---|---|
| Week 3 | 3 reps |
| Week 4 | 4 reps |
| Week 5 | 4 reps |
3. Extended plank
Perform 2 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 20 secs | 22 secs | 24 secs | 26 secs |
| Week 2 | 20 secs |
|---|---|
| Week 3 | 22 secs |
| Week 4 | 24 secs |
| Week 5 | 26 secs |
4A. Rows
4B. Dips
Perform 2 sets with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 4A. | 12 reps | 13 reps | 13 reps | 14 reps |
| 4B. | 10 reps | 11 reps | 11 reps | 12 reps |
| 4A. | 4B. | |
| Week 2 | 12 reps | 10 reps |
| Week 3 | 13 reps | 11 reps |
| Week 4 | 13 reps | 11 reps |
| Week 5 | 14 reps | 12 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Scorpion rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Scorpion rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
