Monday · ~55 min

UPPER

Chest · Back · Shoulders · Arms

Warm-up
Jump Rope
Full body activation
3–5 min
Wrist circles + shoulder mobility
Joint prep
60 sec each
Skill
Frog stand hold
Balance, wrist loading — front lever prerequisite
gymnastics
3 × max hold
Main work
Ring push-ups
Chest, front delt, stabilizers
rings
RTO at top of every rep.
3 × 8–12
Pull-ups (band-assisted)
Lats, biceps, rhomboids
Drive elbows down toward hips. 3-sec controlled negative.
3 × 5–8
Pike push-ups
Shoulders, triceps
Press away at top of each rep for 2 sec.
3 × 8–12
Ring rows
Upper back, rhomboids, biceps
rings
RTO at top. Squeeze shoulder blades at peak.
3 × 10–15
Dumbbell lateral raises
Side delts
dumbbellTUT
Lead with elbow, not hand.
3 × 12–15
Ring face pulls (lean-back)
Rear delts, traps, rotator cuff
rings
Elbows flared wide throughout — dropping them turns it into a row.
3 × 12–15
Concentration curl
Biceps
dumbbellTUT
Mid-upper-arm on inner thigh. Supinate at top.
3 × 10–12/arm