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Bent-Arm Day

Pull-Up · Mantle Chinup Chin-ups · Dip (Negative) · Dip · Pike Push Up · Pike Push-Up (Elevated) · Rings-assisted Pike Pushups · Incline Row · Row · Row With Leg Lifted · Inclined One Arm Rows · Row (One-Arm) · Row (Tuck Front Lever) · Planche Push-Up (Pseudo) · Ring Push Up · Partial-rom Pelicans · Negative, Full-rom Pelicans · Full Rom Pelicans

F

Created by

Fitloopgal

Workout Breakdown

Verticle Pulling

Pull Up

1

Pull-Up

1 set × 6×3 reps

Mantle Chinup

1

Mantle Chinup Chin-ups

1 set × 3×5-8 reps

Verticle Pushing

RTO Dip (REQ 60sec RTO Support)

1

Dip (Negative)

1 set × 3×8 reps

2

Dip - Rings

1 set × 3×8 reps

Handstand Pushups

1

Pike Push Up

1 set × 3×8 reps

2

Pike Push-Up (Elevated)

1 set × 3×8 reps

3

Rings-assisted Pike Pushups

1 set × 3×8 reps

Horizontal Pulling

Ring Rows

1

Incline Row

1 set × 3×8-12 reps

2

Row - Other

1 set × 3×8-12 reps

3

Row With Leg Lifted

1 set × 3×8-12 reps

4

Inclined One Arm Rows

1 set × 3×8-12 reps

5

Row (One-Arm) - Rings

1 set × 3×8-12 reps

6

Row (Tuck Front Lever) - Rings

1 set × 5×5 reps

Horizontal Pushing

Bent Arm Planche Progression

1

Planche Push-Up (Pseudo)

1 set × 5×5-8 reps

Pelican Curl Progression

1

Ring Push Up

1 set × 3×8-12 reps

2

Partial-rom Pelicans

1 set × 3×5-8 reps

3

Negative, Full-rom Pelicans

1 set × 3×5-8 reps

4

Full Rom Pelicans

1 set × 3×5-8 reps