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Chest, Back & Arms

A powerful upper body session targeting your chest, back, and arms — you'll build serious strength and muscle using rings, bars, and your own bodyweight. Expect a satisfying pump by the end!

Created by

robbo

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Circle

2 sets × 10 reps, 10 reps

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Push-Up

2 sets × 10 reps, 10 reps

Chest

Push-Up - Rings

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Dip (Parallel Bar)

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Ring Fly

3 sets × 10 reps, 10 reps, 10 reps

Back

Pull-Up

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Ring Row

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Chin-Up

3 sets × 8 reps, 8 reps, 8 reps

Arms

3 circuits

Ring Curl - Rings

1 set × 12 reps

Dip (Triceps)

1 set × 12 reps

3 circuits

Bicep Curl - Resistance Bands

1 set × 15 reps

Ring Tricep Extension - Rings

1 set × 12 reps

Cool Down

Chest Stretch

1 set × 30s

Lat Stretch

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s

Bicep Stretch

1 set × 30s