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Upper A

Dip (Triceps) · Pull-Up · Dip (Triceps) · Pull-Up · Dip (Triceps) · Pull-Up · Push-Up · Row · Push-Up · Row · Push-Up · Row · Pike Push-Up · Face Pull · Pike Push-Up · Face Pull · Pike Push-Up · Face Pull · Cable Triceps Extension (Lying) · Chin-Up · Cable Triceps Extension (Lying) · Chin-Up · Cable Triceps Extension (Lying) · Chin-Up

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Workout Breakdown

Pair 1

1

Dip (Triceps)

1 set × 6-10 reps

2

Pull-Up

1 set × 6-10 reps

3

Dip (Triceps)

1 set × 6-10 reps

4

Pull-Up

1 set × 6-10 reps

5

Dip (Triceps)

1 set × 6-10 reps

6

Pull-Up

1 set × 6-10 reps

Pair 2

1

Push-Up

1 set × 10-15 reps

2

Row - Other

1 set × 8-12 reps

3

Push-Up

1 set × 10-15 reps

4

Row - Other

1 set × 8-12 reps

5

Push-Up

1 set × 10-15 reps

6

Row - Other

1 set × 8-12 reps

Pair 3

1

Pike Push-Up

1 set × 6-10 reps

2

Face Pull - Cable

1 set × 12-20 reps

3

Pike Push-Up

1 set × 6-10 reps

4

Face Pull - Cable

1 set × 12-20 reps

5

Pike Push-Up

1 set × 6-10 reps

6

Face Pull - Cable

1 set × 12-20 reps

Pair 4

1

Cable Triceps Extension (Lying)

1 set × 10-15 reps

2

Chin-Up

1 set × 6-10 reps

3

Cable Triceps Extension (Lying)

1 set × 10-15 reps

4

Chin-Up

1 set × 6-10 reps

5

Cable Triceps Extension (Lying)

1 set × 10-15 reps

6

Chin-Up

1 set × 6-10 reps