# B's Programs

## B's RRR Push Day

Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Split Squat (Bulgarian) · Rings Support Hold (Turned Out) · Shrimp Squat (Intermediate) · Dip Warmup · Shrimp Squat (Advanced) · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Bench Press · Reverse Bench Press · Leg Press · Calf Press · Incline Db Bench · Leg Extension · High Cable Fly

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 8-12 Bodyweight Squat
- 1 × 8-12 Deadlift (Romanian)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 8-12 Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 30s Rings Support Hold (Turned Out)
- 1 × 5-10 Shrimp Squat (Intermediate)
- 1 × 5-10 Dip Warmup
- 1 × 5-10 Shrimp Squat (Advanced)

### Strength Work

- 1 × 6-8 Dip - Straight Bar
- 1 × 6-10 Weighted Shrimp Squts
- 1 × 6-8 Dip - Straight Bar
- 1 × 6-10 Weighted Shrimp Squts
- 1 × 6-8 Dip - Straight Bar
- 1 × 6-10 Weighted Shrimp Squts
- 3 × 3-5 Bench Press - Barbell
- 3 × 6-8 Reverse Bench Press
- 3 × 8-10 Leg Press
- 3 × 10-15 Calf Press
- 3 × 8-12 Incline Db Bench
- 3 × 8-12 Wall Extension
- 3 × 8-12 High Cable Fly


## B's RRR Pull Day

Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Deadlift (Single-Leg Romanian) · Pull-Up · Nordic Hamstring Curl · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Nordic Hamstring Curl · Pull-Up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Hanging Knee Raise · Neutral Grip Pull-up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · Calf Raise (Donkey) · Neutral Grip Pull-up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · T-bar Row · Pull-Up · High Knee Raises · Sit Ups · Lunge (Walking)

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 8-12 Bodyweight Squat
- 1 × 8-12 Deadlift (Romanian)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 8-12 Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-10 Pull-Up
- 1 × 5-10 Nordic Hamstring Curl - Resistance Band

### Strength Work

- 1 × 8-12 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Pull-Up
- 1 × 8-12 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Pull-Up
- 1 × 8-12 Nordic Hamstring Curl - Resistance Band
- 1 × 5-8 Pull-Up
- 1 × 8-12 Hanging Knee Raise
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 8-12 Hanging Knee Raise
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 8-12 Hanging Knee Raise
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 3-5 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 10-15 Calf Raise (Donkey)
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 10-15 Calf Raise (Donkey)
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 10-15 Calf Raise (Donkey)
- 1 × 5-8 Neutral Grip Pull-up
- 1 × 10 T-bar Row
- 1 × 5-8 Pull-Up
- 1 × 8 T-bar Row
- 1 × 5-8 Pull-Up
- 1 × 6 T-bar Row
- 1 × 5-8 Pull-Up
- 1 × 15 T-bar Row
- 1 × 5-8 Pull-Up

### Muay Thai Prep

- 1 × 50 High Knee Raise
- 1 × 50 Sit Ups
- 1 × 50 Lunge (Walking) - Barbell


## Intermediate Deep Water Wk2 D1

Deadlift · Squat · Back Extension · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up

### Monday

- 3 × 10 Deadlift - Barbell
- 10 × 10 Squat - Barbell
- 5 × 10 Back Extension
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up


## Beginner Deep Water Wk2 D2

Pull-Up · Row (Bent-Over) · Clean Pull · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up

### Tuesday

- 4 × 1 Pull-Up
- 4 × 10 Row (Bent-Over) - Barbell
- 3 × 10 Clean Pull
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up


## Beginner Deep Water Wk2 D3

Strict Press · Lateral Db Raise · Barbell Curl · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up

### Wednesday

- 10 × 10 Strict Press
- 3 × 10 Lateral Db Raise
- 5 × 10 Barbell Curl
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up


## Beginner Deep Water Wk2 D4

Bench Press · Close Grip Bench · Incline Press · Dip (Parallel Bar) · Push-Up · Plank · Sit-Up · Plank · Sit-Up · Plank · Sit-Up

### Thursday

- 3 × 10 Bench Press - Barbell
- 3 × 10 Close Grip Bench
- 3 × 10 Incline Press
- 3 × 1 Dip (Parallel Bar)
- 3 × 1 Push-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up
- 1 × 1min Plank
- 1 × 20 Sit-Up