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Upper Body Push & Pull

Build serious upper body strength from the ground up with controlled ring push-ups and pull-up variations. Today is all about crisp form and muscle connection — the foundation that makes week 4 feel unstoppable.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Ring Support Hold

2 sets × 20s, 20s

Main Workout

Push-Up - Rings

3 sets × 9 reps, 9 reps, 9 reps

Pull-Up

3 sets × 9 reps, 9 reps, 9 reps

Dip - Rings

3 sets × 9 reps, 9 reps, 9 reps

Ring Row

3 sets × 9 reps, 9 reps, 9 reps

Accessory Work

Ring Curl - Rings

2 sets × 11 reps, 11 reps

Ring Tricep Extension - Rings

2 sets × 11 reps, 11 reps

Chin-Up

2 sets × 11 reps, 11 reps

Cool Down

Dead Hang

2 sets × 30s, 30s

Chest Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose

1 set × 45s