# BBW

3x Per Week

## BBW L1-1

Weeks 1-8

### Superset 1

- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings
- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings
- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings
- 1 × 5-10 Band Chin Up
- 1 × 6-12 Push-Up - Rings

### Superset 2

- 1 × 7-12 Row - Other
- 1 × 6-12 Band Dip
- 1 × 7-12 Row - Other
- 1 × 6-12 Band Dip
- 1 × 7-12 Row - Other
- 1 × 6-12 Band Dip

### Superset 3

- 1 × 5-10 Dip Shrug
- 1 × 30-60s Plank
- 1 × 5-10 Dip Shrug
- 1 × 30-60s Plank
- 1 × 5-10 Dip Shrug
- 1 × 30-60s Plank

### Superset 4

- 1 × 4-8 Scapular Pull-Up
- 1 × 40-60s Arch Body Hold (Prone)
- 1 × 4-8 Scapular Pull-Up
- 1 × 40-60s Arch Body Hold (Prone)
- 1 × 4-8 Scapular Pull-Up
- 1 × 40-60s Arch Body Hold (Prone)

### Wall Slides

- 3 × 6-8 Wall Extension


## BBW L1-2

Week 1-8

### Superset 1

- 1 × 5-10 Band Pull Up
- 1 × 3-6 Eccentric Pushup
- 1 × 5-10 Band Pull Up
- 1 × 3-6 Eccentric Pushup
- 1 × 5-10 Band Pull Up
- 1 × 3-6 Eccentric Pushup
- 1 × 5-10 Band Pull Up
- 1 × 3-6 Eccentric Pushup

### Superset 2

- 1 × 7-12 Row - Other
- 1 × 6-12 Banded Dip
- 1 × 7-12 Row - Other
- 1 × 6-12 Banded Dip
- 1 × 7-12 Row - Other
- 1 × 6-12 Banded Dip

### Plank

- 3 × 30-60s Plank

### Superset 3

- 1 × 4-8 Scap Push Up
- 1 × 40-60s Arch Body Hold (Prone)
- 1 × 4-8 Scap Push Up
- 1 × 40-60s Arch Body Hold (Prone)
- 1 × 4-8 Scap Push Up
- 1 × 40-60s Arch Body Hold (Prone)

### Wall Slides

- 3 × 6-8 Wall Extension


## Warm-up

Band Pull Aparts · Shoulder Dislocate · Chest Press · Row · Ohp · Wrist Flexibility Stretch

### Workout

- 1 × 10-12 Band Pull Aparts
- 1 × 10-12 Shoulder Dislocate - Resistance Band
- 1 × 10-12 Chest Press
- 1 × 10-12 Row
- 1 × 10-12 Ohp
- 1 × 10-12 Wrist Flexibility Stretch