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Pull Up Six : Eccentrics Phase 2 B

Level:
45 min
Superset 1
1
Scapula Push Up
3 x 8 reps
Rest 10 sec
2
Scapula Y Raise
3 x 8 reps
Rest 10 sec
3
Scapula T Raise
3 x 8 reps
Rest 10 sec
4
Scapula W Raise
3 x 8 reps
Rest 60 sec
Superset 2
5
Glute Bridge Single Leg
2 x 6 reps
Rest 10 sec
6
Scapula Pull Up
2 x 5 reps
Rest 10 sec
7
Assisted Pull Up
2 x 8 reps
Rest 60 sec
Superset 3
8
Flexed Arm Hang
3 x 20 reps
Rest 10 sec
9
Bulgarian Split Squat
3 x 6 reps each side
Rest 10 sec
10
Arch Hang
3 x 20 sec
Rest 60 sec
Superset 4
11
Parallel Bar Dips
3 x 6 reps
Rest 10 sec
12
Shoulder Taps
3 x 4 reps each side
Rest 10 sec
13
Arch Body Hold
3 x 20 sec
Rest 60 sec

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