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Beefy BWF →

Beefy BWF: Week 1, Day 1

Shoulder Warm-up · Squat (Sky Reach) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push-Up (Elevated) · Push-Up · Tricep Extension · Dragon Flag Progression

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Workout Breakdown

Warmup

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Squat (Sky Reach)

1 set × 5-10 reps

3

Wrist Flexibility Stretch

1 set × 5-10 reps

4

Dead Bug

1 set × 30s

5

Hang (Arch)

1 set × 10 reps

6

Parallel Bar Support

1 set × 30s

Workout

1

Dip (Parallel Bar)

1 set × 4×8 reps

2

Pike Push-Up (Elevated)

1 set × 4×8 reps

3

Push-Up

1 set × 3×10 reps

4

Tricep Extension

1 set × 3×10 reps

5

Dragon Flag Progression

1 set × 3×8 reps