Get ready to build serious upper body strength and size! This high-volume session hits your chest, back, shoulders, and arms from every angle using the pull-up bar, parallel bars, and bench.
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Arm Circle
2 sets × 30s, 30s
Shoulder Circle
Scapular Pull-Up
2 sets × 10 reps, 10 reps
Push-Up (Incline)
2 sets × 12 reps, 12 reps
Pull-Up
5 sets × 8 reps, 8 reps, 8 reps, 8 reps, 8 reps
Dip (Parallel Bar)
5 sets × 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Push-Up
4 sets × 15 reps, 15 reps, 15 reps, 15 reps
1 set × 6 reps
Dip (Triceps)
1 set × 10 reps
Chin-Up
Dip - Bench
1 set × 12 reps
Tucked L-Sit
4 sets × 20s, 20s, 20s, 20s
Hanging Knee Raise
4 sets × 12 reps, 12 reps, 12 reps, 12 reps
Dead Hang
Chest Stretch
Shoulder Stretch (Cross-Body)
Triceps Stretch (Overhead) - Partner Assisted