UPPER BODY WORKOUTS

These workouts focus on sculpting and strengthening the big target muscles in the upper body—the chest, shoulders, back, and arms.

How to fit these workouts into your current program:

• Replace one day of your traditional strength program (one that focuses on machines and barbells, i.e. fixed paths of motion) with gymnastic rings work (natural path of motion).
• Insert as “Finishers” on shoulder days in the gym. These upper body workouts are a fantastic complement to traditional dumbbell and barbell shoulder workouts because gymnastic rings are limited by gravity, causing it to attack the shoulders like traditional weights.

PROGRAM NOTES

The workouts are arranged purposefully, and progress from beginner to advanced.

• Beginner workouts focus on the basic movements to build a foundation
• Advanced workouts focus on taking these basic movements to the next level using targeted variations and intensity techniques
• Next level strength? Once you have completed 3–4 sets of 15 Ring Pull-ups, 25 Ring Dips, and 50 Ring Push-ups, add a weight vest or lifting chains for additional resistance.

General suggestions are provided for both reps and sets, but these numbers are ultimately up to you. Listen to your body and follow its guidance when determining how far to push yourself in any given workout.

We also suggest completing an Upper Body Mobility Warm-up before each workout. An example is provided below.

UPPER BODY MOBILITY WARM-UP

Perform 2–3 sets of 10–15 reps

Rings Lunge to Chest Fly/Stretch (facing away from the anchor point)

Rings Lunge to Overhead Reach/Stretch (facing away from the anchor point)

Rings “T” Raise (facing towards the anchor point; pull your arms out to the sides)

UPPER BODY #1

Building Your Foundation

Work up to 3 sets of 15 reps at a 45-degree body angle for:

Push-up

Row

Work up to 3 sets of 15 reps at a 60-degree body angle for:

Bicep Curl

Skull Crusher

Program notes: Perform these movements as straight sets, resting as needed.

UPPER BODY #2

Building Work Capacity

Work up to 3–4 sets of 10–15 reps at a 45-degree body angle for:

Push-up

Row

Work up to 3–4 sets of 10–15 reps at a 60-degree body angle for:

Bicep Curl

Skull Crusher

Program Notes: This workout increases work capacity by circuiting the basics from the previous workout. Rest only after all four exercises are completed.

UPPER BODY #3

Building Strength

Perform the following as a Super Set (both exercises together with no rest):

3–4 sets of 10–15 reps parallel to the floor for:

1A. Push-up

1B. Row

Perform the following as a Super Set (both exercises together with no rest):

3–4 sets of 10–15 reps at a 45-degree body angle for:

2A. Bicep Curl

2B. Skull Crusher

Program Notes: Rest as needed between Super Sets.

UPPER BODY #4

Increased Muscle Tension and Slow Eccentrics

Perform the following as a Super Set (both exercises together with no rest):

3–4 sets of 10–15 reps parallel to the floor for:

1A. High Row/Rear Delt Row

1B. Incline Push-up (hands on the floor/feet in the cradle)

Perform the following as a Super Set (both exercises together with no rest):

3–4 sets of 10–15 reps at a 45-degree body angle for:

2A. Bicep Curl

2B. Skull Crusher

Program Notes: Rest as needed between Super Sets. Take 5 seconds to lower yourself during the Bicep Curl and Skull Crusher to increase muscle tension.

UPPER BODY #5

Increased Muscle Stress Through Exercise Variety

Work up to 3–4 sets of 10–15 reps at a 45-degree body angle for:

Dips

Chin-up/Pull-up

Work up to 3–4 sets of 10–15 reps at a 60-degree body angle for:

Push-up

Kneeling Skull Crusher

Program Notes: This workout includes three push exercises and one pull exercise to increase muscle damage and utilizes a variation on the Skull Crusher to place more tension on the triceps and increase metabolic stress.