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NW Rings UBLB →

Upper 2

Scapular Shrug · Ring Support Hold · Wrist Flexibility Stretch · Shoulder Warm-up · Dip · High Pull-up · Dip · High Pull-up · Dip · High Pull-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Mantle Chin-up · Turned Out Bulgarian Push-up · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Pike Push Up · Face Pulls · Handstand Press Jumps · Negative Dragon Flag · Planche Lean · Handstand Press Jumps · Planche Lean · Negative Dragon Flag · Handstand Press Jumps · Negative Dragon Flag · Planche Lean

E

Created by

Eskibo

Workout Breakdown

Warm-up

1

Scapular Shrug

1 set × 10-12 reps

2

Ring Support Hold

1 set × 30s

3

Wrist Flexibility Stretch

1 set × 2 reps

4

Shoulder Warm-up - Resistance Band

1 set × 2min

Strength

1st Pair

1

Dip - Rings

1 set × 6-8 reps

2

High Pull-up

1 set × 6-10 reps

3

Dip - Rings

1 set × 6-8 reps

4

High Pull-up

1 set × 6-10 reps

5

Dip - Rings

1 set × 6-8 reps

6

High Pull-up

1 set × 6-10 reps

2nd Pair

1

Mantle Chin-up

1 set × 4-6 reps

2

Turned Out Bulgarian Push-up

1 set × 6-10 reps

3

Mantle Chin-up

1 set × 4-6 reps

4

Turned Out Bulgarian Push-up

1 set × 6-10 reps

5

Mantle Chin-up

1 set × 4-6 reps

6

Turned Out Bulgarian Push-up

1 set × 6-10 reps

3rd Pair

1

Pike Push Up

1 set × 6-8 reps

2

Face Pulls

1 set × 8-10 reps

3

Pike Push Up

1 set × 6-8 reps

4

Face Pulls

1 set × 8-10 reps

5

Pike Push Up

1 set × 6-8 reps

6

Face Pulls

1 set × 8-10 reps

Core triplet

1

Handstand Press Jumps

1 set × 8-12 reps

2

Negative Dragon Flag

1 set × 6-10 reps

3

Planche Lean

1 set × 15s

4

Handstand Press Jumps

1 set × 8-12 reps

5

Planche Lean

1 set × 15s

6

Negative Dragon Flag

1 set × 6-10 reps

7

Handstand Press Jumps

1 set × 8-12 reps

8

Negative Dragon Flag

1 set × 6-10 reps

9

Planche Lean

1 set × 15s