# 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

## Warm-up

- 1 × 3min Shoulder Warm-up - Resistance Band
- 1 × 40 Ring Support Hold
- 1 × 12 Scapular Pull-Up
- 1 × 6-8 Pull-Up
- 1 × 6-8 Dip - Rings

## Ring work

- 8 × 2-6 Mantle Cu
- 1 × 4-8 Pull-Up
- 1 × 4-6 Dip - Rings
- 1 × 4-8 Pull-Up
- 1 × 4-6 Dip - Rings
- 1 × 4-8 Pull-Up
- 1 × 4-6 Dip - Rings
- 1 × 4-8 Shoulder Press
- 1 × 4-8 Biceps Curl
- 1 × 4-6 Triceps Extension
- 1 × 4-8 Shoulder Press
- 1 × 4-8 Biceps Curl
- 1 × 4-6 Triceps Extension
- 1 × 4-8 Shoulder Press
- 1 × 4-8 Biceps Curl
- 1 × 4-6 Triceps Extension