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Ring & Bar Muscle Build →

Upper Body Pull Focus

A focused upper body session that builds real pulling and pushing strength using rings, bars, and your own bodyweight. Expect controlled, purposeful reps that leave you feeling strong and dialed-in — not wrecked.

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Created by

schaf48

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Dead Hang

2 sets × 20s, 20s

1

Scapular Pull-Up

2 sets × 8 reps, 8 reps

1

Chest Expansion Stretch (Elbows Back)

1 set × 30s

Main Workout

Pullup Progression

Progressive exercise

Row Progression

Progressive exercise

1

Dip (Parallel Bar)

3 sets × 9 reps, 9 reps, 9 reps

2 circuits
1

Face Pull - Rings

1 set × 10 reps

2

Push-Up - Rings

1 set × 12 reps

2 circuits

L-sit Progression

Progressive exercise

Row Progression

Progressive exercise

Cool Down

1

Child's Pose

1 set × 45s

1

Doorway Chest Stretch

1 set × 40s

1

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

1

Lat Hang

1 set × 30s