# Body By Rings

## Push Day 1

Handstand Push-Up (Wall-Assisted) · Dip · Ring Archer Push Up · Ring Chest Fly · Ring Tricep Extension · Tricep Dips

### Push Day 1

- 1 × 4-8 Handstand Push-Up (Wall-Assisted)
- 1 × 8-12 Dip - Rings
- 1 × 6-8 Ring Archer Push Up
- 1 × 6-10 Ring Chest Fly
- 1 × 4 Ring Tricep Extension
- 1 × 8-12 Tricep Dips


## Pull Day 1

Wide Pull Up · Rings L-row Nipple · Ring Pelican Curl · Ring Rear Delt Fly Slr Plxs · Ring Rollout Knee

### Workout

- 1 × 8-14 Wide Pull Up
- 1 × 6-8 Rings L-row Nipple
- 1 × 5-8 Ring Pelican Curl
- 1 × 6-12 Ring Rear Delt Fly Slr Plxs
- 1 × 6-8 Ring Rollout Knee


## Push Day 2

Ring Dip Nipple · Shoulder Pushup Shins · Bulgarian Push Up Shins · Waist Tap · Tricep Dip Cock · Push-Up (Diamond)

### Push Day 2

- 1 × 6-12 Ring Dip Nipple
- 1 × 5-6 Shoulder Pushup Shins
- 1 × 5-12 Bulgarian Push Up Shins
- 1 × 4-6 Waist Tap
- 1 × 5-14 Tricep Dip Cock
- 1 × 8 Push-Up (Diamond)


## Pull Day 2

Archer Chin Up/ Weighted Chin Up · Single Arm Row/l Sit · Face Pull Slr Pxs · Pelican Curl Negative · Bodyweight Bicep Curl · Ring Hanging

### Pull Day 2

- 1 × 4-10 Archer Chin Up/ Weighted Chin Up
- 1 × 6-8 Single Arm Row/l Sit
- 1 × 10-14 Face Pull Slr Pxs
- 1 × 5-7 Pelican Curl Negative
- 1 × 6-10 Bodyweight Bicep Curl
- 1 × 2min Ring Hanging