Arms & Abs
2x Warm Up
ARMS/ABS
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Plank Hold : 2 Minutes(1-2 min hold)
3x Strength
ARMS/ABS
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(weighted w/ DBs)
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15x DB Reverse Fly
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Hollow Body Hold : 60 Seconds(30-60 sec hold)
3x Accessory Work
ARMS/ABS
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Plank Hold : 60 Seconds(30-60 sec. hold)
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hold for as long as possible (pick challenging weight for you)
1x Test Workout
ARMS/ABS
Do max reps of each movement for 1min and record. We'll retest on the last day
Do max reps of each movement for 1min and record. We'll retest on the last day
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chin must go over bar (sub ring rows if needed)
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(or bench dips)
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(or Handstand Hold - against the wall)