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NW Rings UBLB →

Upper 1

Shoulder Warm-up · Ring Support Hold · Scapular Pull-Up · Pull-Up · Dip · Mantle Cu · Pull-Up · Dip · Pull-Up · Dip · Pull-Up · Dip · Shoulder Press · Biceps Curl · Triceps Extension · Shoulder Press · Biceps Curl · Triceps Extension · Shoulder Press · Biceps Curl · Triceps Extension

E

Created by

Eskibo

Workout Breakdown

Warm-up

1

Shoulder Warm-up - Resistance Band

1 set × 3min

2

Ring Support Hold

1 set × 40 reps

3

Scapular Pull-Up

1 set × 12 reps

4

Pull-Up

1 set × 6-8 reps

5

Dip - Rings

1 set × 6-8 reps

Ring work

1st Triset

1

Mantle Cu

1 set × 8×2-6 reps

2nd - Pairs

1

Pull-Up

1 set × 4-8 reps

2

Dip - Rings

1 set × 4-6 reps

3

Pull-Up

1 set × 4-8 reps

4

Dip - Rings

1 set × 4-6 reps

5

Pull-Up

1 set × 4-8 reps

6

Dip - Rings

1 set × 4-6 reps

Aux

1

Shoulder Press

1 set × 4-8 reps

2

Biceps Curl

1 set × 4-8 reps

3

Triceps Extension

1 set × 4-6 reps

4

Shoulder Press

1 set × 4-8 reps

5

Biceps Curl

1 set × 4-8 reps

6

Triceps Extension

1 set × 4-6 reps

7

Shoulder Press

1 set × 4-8 reps

8

Biceps Curl

1 set × 4-8 reps

9

Triceps Extension

1 set × 4-6 reps