# BBR 

Upper Body Rings Routine 

## Push 1

Dip · Archer Push Up · Chest Fly · Ring Tricep Dip · Ring Tricep Extensions

### Ring Dips

- 4 × 6-8 Dip - Rings

### Archer Push Up

- 4 × 6-8 Archer Push Up

### DB Chest Fly

- 3 × 8-10 Chest Fly

### Ring Tricep Dip

- 3 × 8-10 Ring Tricep Dip

### Ring Tricep Extensions

- 3 × 8-10 Ring Tricep Extensions


## Pull 1

Chin-Up · Ring Row · Hammer Curls · Ring Face Pull · Ab Wheel Rollout (Kneeling)

### Chin ups

- 5 × 6-8 Chin-Up

### Ring Row

- 4 × 10-15 Ring Row

### Hammer Curls

- 3 × 10-12 Hammer Curls

### Face Pulls

- 3 × 8-10 Ring Face Pull

### Ab Wheel Roll out

- 3 × 8-10 Ab Wheel Rollout (Kneeling)


## Push 2

Dip · Pike Push Up · Bulgarian Ring Push Up · Shoulder Shrugs · Ring Tricep Dip

### Ring Dips

- 4 × 6-8 Dip - Rings

### Pike Push Up

- 4 × 6-8 Pike Push-Up (Elevated)

### Bulgarian Ring Push Up

- 4 × 6-10 Bulgarian Ring Push Up

### Handstand Shrugs

- 4 × 8-12 Shoulder Shrugs

### Ring Tricep Dip

- 3 × 6-10 Ring Tricep Dip


## Pull 2

Mantle Chin Up  L · Mantle Chin Up R · Mantle Chin Up  L · Mantle Chin Up R · Mantle Chin Up  L · Mantle Chin Up R · Mantle Chin Up  L · Mantle Chin Up R · Mantle Chin Up  L · Mantle Chin Up R · Archer Row · Ring Face Pull · Hammer Curls

### Mantle Chin Ups

- 1 × 4-6 Mantle Chin Up  L
- 1 × 4-6 Mantle Chin Up R
- 1 × 4-6 Mantle Chin Up  L
- 1 × 4-6 Mantle Chin Up R
- 1 × 4-6 Mantle Chin Up  L
- 1 × 4-6 Mantle Chin Up R
- 1 × 4-6 Mantle Chin Up  L
- 1 × 4-6 Mantle Chin Up R
- 1 × 4-6 Mantle Chin Up  L
- 1 × 4-6 Mantle Chin Up R

### Archer Row

- 4 × 6-8 Archer Row - Rings

### Ring Face Pulls

- 3 × 8-10 Ring Face Pull

### Hammer Curls

- 4 × 12-15 Hammer Curls


## Warm-up

Shoulder Dislocate · Band Pull Aparts · Wrist Flexibility Stretch · Cat/cow Bends · Push Up Plus · Hollow Body Hold · Shoulder Wall Flexion

### Warm-up

- 1 × 10-12 Shoulder Dislocate - Resistance Band
- 1 × 10-12 Band Pull Aparts
- 1 × 15-20 Wrist Flexibility Stretch
- 1 × 10-12 Cat-Cow
- 1 × 10-12 Push Up Plus
- 1 × 45-60s Hollow Body Hold
- 1 × 45-60s Shoulder Wall Flexion