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Day 2 (Monday)

No Legs

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Created by

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Workout Breakdown

Warmup

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Squat (Sky Reach)

1 set × 5-10 reps

3

Calf Stretch (Seated)

1 set × 5-10 reps

4

Hamstring Stretch (Supine)

1 set × 5-10 reps

5

Hang (Arch)

1 set × 10 reps

Pair 1

1

Pull-Up

1 set × 5-10 reps

2

Bench Press - Barbell

1 set × 5-10 reps

3

Pull-Up

1 set × 5-10 reps

4

Bench Press - Barbell

1 set × 5-10 reps

5

Pull-Up

1 set × 5-10 reps

6

Bench Press - Barbell

1 set × 5-10 reps

7

Pull-Up

1 set × 5-10 reps

8

Bench Press - Barbell

1 set × 5-10 reps

Pair 2

1

Row - Other

1 set × 5-10 reps

2

Dip - Rings

1 set × 5-10 reps

3

Row - Other

1 set × 5-10 reps

4

Dip - Rings

1 set × 5-10 reps

5

Row - Other

1 set × 5-10 reps

6

Dip - Rings

1 set × 5-10 reps

Supplementary

1

Rings Support Hold (Turned Out)

1 set × 30s

2

Front Lever (Tuck)

1 set × 30s

3

Rings Support Hold (Turned Out)

1 set × 30s

4

Front Lever (Tuck)

1 set × 30s

5

Rings Support Hold (Turned Out)

1 set × 30s

6

Front Lever (Tuck)

1 set × 30s