Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Lever pull-ups | 4 | 2 min |
| 2. Lever holds | 4 | 2 min |
| 3. Assisted one-arm chin-up | 3 | 2 min |
| 4. Lever raises | 4 | 2 min |
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. Rows | 10 reps |
1. Lever pull-ups
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 5 reps | 5 reps | 5 reps | 5 reps | 5 reps | 5 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 5 reps |
| Week 4 | 5 reps |
| Week 5 | 5 reps |
| Week 6 | 5 reps |
2. Lever hold
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 15 secs | 15 secs | 16 secs | 16 secs | 17 secs | 17 secs |
| Week 1 | 15 secs |
|---|---|
| Week 2 | 15 secs |
| Week 3 | 16 secs |
| Week 4 | 16 secs |
| Week 5 | 17 secs |
| Week 6 | 17 secs |
3. Assisted one-arm chin-up
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 4 reps (ea) | 4 reps (ea) | 5 reps (ea) | 5 reps (ea) | 6 reps (ea) | 6 reps (ea) |
| Week 1 | 4 reps (ea) |
|---|---|
| Week 2 | 4 reps (ea) |
| Week 3 | 5 reps (ea) |
| Week 4 | 5 reps (ea) |
| Week 5 | 6 reps (ea) |
| Week 6 | 6 reps (ea) |
4. Lever raises
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 5 reps | 5 reps | 6 reps | 6 reps | 7 reps | 7 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
| Week 5 | 7 reps |
| Week 6 | 7 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Straddle | 1 min |
| C. Supine spinal rotation | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
