ARM WORKOUT 2

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ARM WORKOUT 2

Instruction Arm Workout 2

  • You can substitute exercises if certain equipment isn’t available.
  • Match the Exercise # from the Exercise List with those shown in the downloadable workout templates since the order in which they are listed may differ.
  • There are two options to choose from:
Option 1: Basic
  1. Scroll down to  the Exercise List.
  2. Complete all the predetermined sets and repetitions for an exercise before moving onto the next exercise.
Option 2: Custom
  1. Scroll down to the Training Programs.
  2. Start with the Stabilization Training Program.
  3. Open the tab and download the FREE workout templates.
  4. Based off your Fitness Level, create your own custom workouts using the provided Exercise List and track your progress.
    • Beginner
    • Intermediate
    • Advanced
  5. Once you have finished WEEKS 1-4, proceed to the next Training Program below it and repeat the above steps.

ARM WORKOUT 2 EXERCISE LIST

Choose From The Following:
# WARM-UP TIME
💪 Dynamic Stretching 10-15 min
# EXERCISE SETS REPS
1. Tate Press 4 6-8
2. Body-Up (Sphinx Push-Up)  4 8-10
3. Bent-Over One-Arm DB Triceps Extension  4 10-15
4. Suspended Curl  4 6-8
5. Dumbbell Prone Incline Curl  4 8-10
6. Hammer Plate Curl  4 10-15
# CORE SETS REPS
7. Weighted Suitcase Crunch  4 10-15
8. Atlas Stone Trainer  4 10-15
# CARDIO TIME
9. Walking High Knees  15 min
# COOLDOWN TIME
10.  Stetching 15 min

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ARM WORKOUT 2 TRAINING PROGRAMS

BBDB1RMBW
BarbellDumbbell1 Rep MaxBody Weight
*INTENSITY LEVEL OPTIONS1 )  X % of 1RM
 Resistance Weight Used2 ) ≤  X % of BW
 During Each Exercise3 ) BW only
TRAINING PROGRAMS 
*STABILIZATIONResistance Weight Used

50-70% of 1RM

BW only

Stabilization Training is used to increase muscular endurance and stability.  It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.

    An example of this is 1-3 sets of:
    12-20 reps, performing Bicep Curls or Tricep Extensions at 50-70% your 1RM or BW only.  There will be a rest period of 0-90 seconds between each set.
**STRENGTH ENDURANCEResistance Weight Used

70-80% of 1RM

BW only

Strength Endurance Training means training with a moderate number of repetitions with heavier weights.  This phase of training will help your body adapt to higher volume workouts while increasing your strength.  This type of training will involve compound sets of exercises.

    An example of this is 2-4 sets of:
    8-12 reps at 70-80% of your 1RM, performing a more stable exercise, such as a Cable Pressdown, immediately followed by a less stable exercise (more balance focused), such as a One Arm Dumbbell Tricep Extension.  There will be no rest after the first exercise and a rest period of 1 minute after the second exercise.
***HYPERTROPHYResistance Weight Used

75-85% of 1RM

BW only

Hypertrophy Training refers to an increase in muscular size by increasing the number of sets performed while increasing the amount of resistance used.  The amount of reps for each set will be moderate to low.

    An example of this is 3-5 sets of:
    6-12 reps, performing Bicep Curls at 75-85% of your 1RM. There will be a rest period of 1 minute between each set.
****MAX STRENGTHResistance Weight Used

85-100% of 1RM

BW only

Max Strength Training is a measure of how much force your body can exert.

    An example of this is 4-6 sets of:
    1-5 reps, performing Skullcrushers at 85–100% of your 1RM.  There will be a rest period of 3-5 minutes between each set.
*****POWERResistance Weight Used

1st Exercise

35-45% of 1RM

2nd Exercise

35-45% of 1RM

OR

≤ 10% of BW

OR

BW only

Power Training typically involves exercises which apply the maximum amount of force as fast as possible.  It is based on the idea that Strength + Speed = Power.  Power training workouts will combine a Strength exercise with a Power exercise for each body part.

    An example of this is 3-5 sets of:
    1-5 reps at 85-100% of your 1RM, performing a more strength focused exercise, such as a Skullcrusher, immediately followed by performing 8-10 reps at ≤ 10% of your BW or 30-45% of your 1RM, a speed focused exercise such as a Tricep Dumbbell Kickback.  There will be no rest after the first exercise and a rest period of 2 minutes after the second exercise.
 
TRAINING STYLE 
SINGLE SETPerforming only 1 set of each exercise.  
EXAMPLEARM WORKOUT
70% X 120 lbs. = 84 lbs.

START

If your 1RM for a Tricep Extension is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Tricep Extension with 84 lbs.

FINISH Once this set is completed, rest, and then move onto the next exercise.

MULTIPLE SETPerforming multiple sets of each exercise you have selected. 
EXAMPLEARM WORKOUT
70% X 120 lbs. = 84 lbs.

START

If your 1RM for a Tricep Extension is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Tricep Extensions with 84 lbs.

FINISH Once this set is completed, rest according to your chosen Training Program and then repeat for X Number of Sets based off of your Fitness Level.

COMPOUND SETPerforming 2 exercises in rapid succession for the same muscles, or non-opposing muscle groups, with minimal rest in between the two exercises.  
EXAMPLEARM WORKOUT
70% X 120 lbs. = 84 lbs.

START

If your 1RM for a Machine Tricep Extension is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Tricep Extensions with 84 lbs.

FINISH Once this set is completed, immediately begin Exercise 2 below.

70% X 100 lbs. = 70 lbs.

START

If your 1RM for Reverse Grip Tricep Pushdown  is 100 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Reverse Grip Tricep Pushdown with 70 lbs.

FINISH Once this set is completed, Rest 1-2 minutes, then repeat for number of Compound Sets (as determined by your Fitness Level).

SUPERSETPerforming 2 exercises in rapid succession for opposing muscle groups with minimal rest in between the two exercises.  
EXAMPLEARM WORKOUT
70% X 115 lbs. = 80.5 lbs.

START

If your 1RM for a Barbell Bicep Curl is 115 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Barbell Bicep Curl with 80-85 lbs.

FINISH Once this set is completed, immediately begin Exercise 2.

70% X 120 lbs. = 84 lbs.

START

If your 1RM for a Dumbbell Seated Tricep Press is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Dumbbell Seated Tricep Press with 80-85 lbs.

FINISH Once this set is completed, Rest 1-2 minutes, then repeat for number of Supersets (as determined by your Fitness Level).

PYRAMID SETIncreasing or Decreasing resistance weight with each set.
EXAMPLEARM WORKOUT
70% X 115 lbs. = 80.5 lbs.

START

If your 1RM for a Barbell Bicep Curl is 115 lbs., then the actual weight you will start for this exercise will be 70% of that total weight.

This means you will perform the First set of Barbell Bicep Curls with 80-85 lbs.

FINISH Once this set is completed, you will either increase or decrease the resistance weight used for each set thereafter.

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STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up ARM STABILIZATION WORKOUT WEEK 1
WEEK 2 handstand push-up ARM STABILIZATION WORKOUT WEEK 2
WEEK 3 handstand push-up ARM STABILIZATION WORKOUT WEEK 3
WEEK 4 handstand push-up ARM STABILIZATION WORKOUT WEEK 4
PROGRAM DURATION 4 WEEKS
TRAINING STYLE SINGLE EXERCISE
MULTIPLE SETS
REST TIME 0 — 90 seconds
EXERCISE SPEED ECCENTRIC ISOMETRIC CONCENTRIC
MUSCLE ➠ lengthens no change shortens
EACH EXERCISE * 4 s 2 s 1 s
CORE EXERCISES SETS: 1—4 REPS: 12—20
SPEED 4 s 2 s 1 s
FITNESS LEVEL
BEGINNER EXERCISES PER BODY PART
2
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
SETS 1 2 2 3
REPS handstandpushup.com

Exercise #1

Exercise #2

12

12

15

15

20

20

20

20
INTENSITY 60% 60% 60% 60%
FITNESS LEVEL
INTERMEDIATE EXERCISES PER BODY PART
3 — 4
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
SETS 2 2 3 3
REPS handstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

20

20

20

20

15

15

15

15

15

15

15

15

12

12

12

12
INTENSITY 60% 65% 65% 70%
FITNESS LEVEL
ADVANCED EXERCISES PER BODY PART
4 +
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
SETS 3 3 4 4
REPS handstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

20

20

20

20

20

20

15

15

15

15

15

15

12

12

12

12

12

12

12

12

12

12

12

12
INTENSITY 60% 65% 70% 70%

EXAMPLE WEEK 1

STABILIZATION WORKOUT
GENERAL WARM-UP 10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE Sets Reps Intensity Speed Rest
DB Bicep Curl 1-2 12 50% 1RM 4/2/1 60 s
DB Tricep Extension 1-2 12 50% 1RM 4/2/1 60 s
  PART 2: SINGLE EXERCISE | MULTIPLE SETS
BEGINNER (2 exercises per body part)
EXERCISE Sets Reps Intensity Speed Rest
EX  #1 1 12 60% 4/2/1 0-90 s
EX  #2 1 12 60% 4/2/1 0-90 s
INTERMEDIATE (3—4 exercises per body part)
EXERCISE Sets Reps Intensity Speed Rest
EX  #1 2 20 60% 4/2/1 0-90 s
EX  #2 2 20 60% 4/2/1 0-90 s
EX  #3 2 20 60% 4/2/1 0-90 s
EX  #4 2 20 60% 4/2/1 0-90 s
ADVANCED (4 + exercises per body part)
EXERCISE Sets Reps Intensity Speed Rest
EX  #1 3 20 60% 4/2/1 0-90 s
EX  #2 3 20 60% 4/2/1 0-90 s
EX  #3 3 20 60% 4/2/1 0-90 s
EX  #4 3 20 60% 4/2/1 0-90 s
EX  #5 3 20 60% 4/2/1 0-90 s
EX  #6 3 20 60% 4/2/1 0-90 s
PART 3:  CORE EXERCISES  |  CARDIO  |  COOLDOWN
CORE EXERCISES
EXERCISE Sets Reps Intensity Speed Rest
EX  #7 1—4 12—20 n/a 4/2/1 0-90 s
EX  #8 1—4 12—20 n/a 4/2/1 0-90 s
CARDIO
EXERCISE DURATION
EX  #9 10—20 minutes
COOLDOWN
EXERCISE DURATION
EX  #10 10—20 minutes

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STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up ARM strength endurance workout 2 week 1
WEEK 2handstand push-up ARM strength endurance week 2 workout 2
WEEK 3handstand push-up ARM strength endurance week 3 workout 2
WEEK 4handstand push-up ARM strength endurance week 4 workout 2
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

1st   Exercise:   0 s

2nd  Exercise: 60 s

EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
1st EXERCISE **202
2nd EXERCISE **421
CORE EXERCISESSETS: 2—3 REPS: 8—12
SPEED3 s2 s1 s
 
     
FITNESS LEVEL
BEGINNER

EXERCISES PER BODY PART

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS2222
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

12

12

10

10

10

10

INTENSITY70%70%75%75%
FITNESS LEVEL
INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS2334
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

10

10

8

8

8

8

Exercise #2

Exercise #5

12

12

10

10

8

8

8

8

INTENSITY70%75%80%80%
FITNESS LEVEL
ADVANCED

EXERCISES PER BODY PART

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

10

10

8

8

8

8

Exercise #2

Exercise #5

12

12

10

10

8

8

8

8

Exercise #3

Exercise #6

12

12

10

10

8

8

8

8

INTENSITY70%75%80%80%

EXAMPLE WEEK 1

STRENGTH ENDURANCE WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
DB Bicep Curl1-21250% 1RM4/2/160 s
DB Tricep Extension1-21250% 1RM4/2/160 s
  PART 2: COMPOUND SETS
BEGINNER ( 2 exercises per body part )
EXERCISESetsRepsIntensitySpeedRest
EX  #121270%2/0/20 s
EX  #3 1270%4/2/160 s
INTERMEDIATE (3-4 exercises per body part)
EXERCISESetsRepsIntensitySpeedRest
EX  #121270%2/0/20 s
EX  #3 1270%4/2/160 s
EX  #221270%2/0/20 s
EX  #5 1270%4/2/160 s
ADVANCED ( 4+ exercises per body part )
EXERCISESetsRepsIntensitySpeedRest
EX  #131270%2/0/20 s
EX  #4 1270%4/2/160 s
EX  #231270%2/0/20 s
EX  #5 1270%4/2/160 s
EX  #331270%2/0/20 s
EX  #6 1270%4/2/160 s
PART 3:  CORE EXERCISES  |  CARDIO  |  COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
EX  #71—48—12n/a3/2/10-60 s
EX  #81—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
EX  #910—20 minutes
COOLDOWN
EXERCISEDURATION
EX  #1010—20 minutes

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HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up ARM hypertrophy week 1 workout 2
WEEK 2handstand push-up ARM hypertrophy week 2 workout 2
WEEK 3handstand push-up ARM HYPERTROPHY WEEK 3 WORKOUT 2
WEEK 4handstand push-up ARM HYPERTROPHY WEEK 4 WORKOUT 2
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME0 — 60 seconds
EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
EACH EXERCISE ***2 s0 s2 s
CORE EXERCISESSETS: 2—3 REPS: 8—12
SPEED3 s2 s1 s
 
     
FITNESS LEVEL
BEGINNER

EXERCISES PER BODY PART

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #2

12

12

12

12

10

10

10

10

INTENSITY75%75%80%80%
FITNESS LEVEL
INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3345
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

12

12

12

12

10

10

10

10

8

8

8

8

6

6

6

6

INTENSITY75%80%80%85%
FITNESS LEVEL
ADVANCED

EXERCISES PER BODY PART

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3455
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

12

12

12

12

12

12

10

10

10

10

10

10

6

6

6

6

6

6

6

6

6

6

6

6

INTENSITY75%80%85%85%

EXAMPLE WEEK 1

HYPERTROPHY WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
DB Bicep Curl1-21250% 1RM4/2/160 s
DB Tricep Extension1-21250% 1RM4/2/160 s
  PART 2: SINGLE EXERCISE | MULTIPLE SETS
BEGINNER (2 exercises per body part)
EXERCISESetsRepsIntensitySpeedRest
EX  #131275%2/0/20-60 s
EX  #231275%2/0/20-60 s
INTERMEDIATE (3—4 exercises per body part)
EXERCISESetsRepsIntensitySpeedRest
EX  #131275%2/0/20-60 s
EX  #231275%2/0/20-60 s
EX  #331275%2/0/20-60 s
EX  #431275%2/0/20-60 s
ADVANCED (4 + exercises per body part)
EXERCISESetsRepsIntensitySpeedRest
EX  #131275%2/0/20-60 s
EX  #231275%2/0/20-60 s
EX  #331275%2/0/20-60 s
EX  #431275%2/0/20-60 s
EX  #531275%2/0/20-60 s
EX  #631275%2/0/20-60 s
PART 3:  CORE EXERCISES  |  CARDIO  |  COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
EX  #71—48—12n/a3/2/10-60 s
EX  #81—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
EX  #910—20 minutes
COOLDOWN
EXERCISEDURATION
EX  #1010—20 minutes

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MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up ARM MAX STRENGTH WEEK 1 WORKOUT 2
WEEK 2 handstand push-up ARM MAX STRENGTH WEEK 2 WORKOUT 2
WEEK 3 handstand push-up ARM MAX STRENGTH WEEK 3 WORKOUT 2
WEEK 4 handstand push-up ARM MAX STRENGTH WEEK 4 WORKOUT 2
PROGRAM DURATION 4 WEEKS
TRAINING STYLE SINGLE EXERCISE
MULTIPLE SETS
REST TIME 3-5 minutes
EXERCISE SPEED ECCENTRIC ISOMETRIC CONCENTRIC
MUSCLE ➠ lengthens no change shortens
EACH EXERCISE **** X X X
CORE EXERCISES SETS: 2—3 REPS: 8—12
SPEED 1 s 1 s 1 s
NOTE: X = As fast as possible while maintaining control
FITNESS LEVEL
BEGINNER EXERCISES PER BODY PART
2
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
SETS 4 4 5 5
REPS handstandpushup.com

Exercise #1

Exercise #2

5

5

5

5

4

4

4

4
INTENSITY 85% 85% 87% 89%
FITNESS LEVEL
INTERMEDIATE EXERCISES PER BODY PART
3 — 4
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
SETS 4 5 5 6
REPS handstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

5

5

5

5

5

5

5

5

4

4

4

4

3

3

3

3
INTENSITY 85% 85% 88% 91%
FITNESS LEVEL
ADVANCED EXERCISES PER BODY PART
4 +
GOALS WEEK 1 WEEK 2 WEEK 3 WEEK 4
SETS 4 5 6 6
REPS handstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

5

5

5

5

5

5

4

4

4

4

4

4

3

3

3

3

3

3

2

2

2

2

2

2
INTENSITY 85% 88% 91% 94%

EXAMPLE WEEK 1

MAX STRENGTH WORKOUT
GENERAL WARM-UP 10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE Sets Reps Intensity Speed Rest
DB Bicep Curl 1-2 12 50% 1RM 4/2/1 60 s
DB Tricep Extension 1-2 12 50% 1RM 4/2/1 60 s
  PART 2: SINGLE EXERCISE | MULTIPLE SETS
BEGINNER (2 exercises per body part)
EXERCISE Sets Reps Intensity Speed Rest
EX  #1 4 5 85% X/X/X 3-5 min
EX  #2 4 5 85% X/X/X 3-5 min
INTERMEDIATE (3—4 exercises per body part)
EXERCISE Sets Reps Intensity Speed Rest
EX  #1 4 5 85% X/X/X 3-5 min
EX  #2 4 5 85% X/X/X 3-5 min
EX  #3 4 5 85% X/X/X 3-5 min
EX  #4 4 5 85% X/X/X 3-5 min
ADVANCED (4 + exercises per body part)
EXERCISE Sets Reps Intensity Speed Rest
EX  #1 4 5 85% X/X/X 3-5 min
EX  #2 4 5 85% X/X/X 3-5 min
EX  #3 4 5 85% X/X/X 3-5 min
EX  #4 4 5 85% X/X/X 3-5 min
EX  #5 4 5 85% X/X/X 3-5 min
EX  #6 4 5 85% X/X/X 3-5 min
PART 3:  CORE EXERCISES  |  CARDIO  |  COOLDOWN
CORE EXERCISES
EXERCISE Sets Reps Intensity Speed Rest
EX  #7 1—4 8—12 n/a 1/1/1 0-60 s
EX  #8 1—4 8—12 n/a 1/1/1 0-60 s
CARDIO
EXERCISE DURATION
EX  #9 10—20 minutes
COOLDOWN
EXERCISE DURATION
EX  #10 10—20 minutes

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POWER TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up ARM POWER WEEK 1 WORKOUT 2
WEEK 2handstand push-up ARM POWER WEEK 2 WORKOUT 2
WEEK 3handstand push-up ARM POWER WEEK 3 WORKOUT 2
WEEK 4handstand push-up ARM POWER WEEK 4 WORKOUT 2
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

1st   Exercise: 0 s

      2nd  Exercise: 2 mins

EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
1st EXERCISE ****XXX
2nd EXERCISE *****XXX
CORE EXERCISESSETS: 2—3 REPS: 8—12
SPEEDXXX
NOTE: X = As fast as possible while maintaining control
     
FITNESS LEVEL
BEGINNER

EXERCISES PER BODY PART

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #4

5

10

5

10

4

10

4

8

INTENSITY 
1st  Exercise85% 1RM85%89%91%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%
FITNESS LEVEL
INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3445
REPShandstandpushup.com

Exercise #1

Exercise #4

5

10

4

10

4

8

3

8

Exercise #2

Exercise #5

5

10

4

10

4

8

3

8

INTENSITY 
1st  Exercise85% 1RM89%89%93%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%
FITNESS LEVEL
ADVANCED

EXERCISES PER BODY PART

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3455
REPShandstandpushup.com

Exercise #1

Exercise #4

5

10

4

10

3

8

2

6

Exercise #2

Exercise #5

5

10

4

10

3

8

2

6

Exercise #3

Exercise #6

5

10

4

10

3

8

2

6

INTENSITY 
1st  Exercise85% 1RM89%93%95%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%

EXAMPLE WEEK 1

POWER WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
DB Bicep Curl1-21250% 1RM4/2/160 s
DB Tricep Extension1-21250% 1RM4/2/160 s
  PART 2: COMPOUND SETS
BEGINNER ( 2 exercises per body part )
EXERCISESetsRepsIntensitySpeedRest
EX  #13585% of 1RMX/X/X0 s
EX  #3 102% of BWX/X/X2 min
INTERMEDIATE (3-4 exercises per body part)
EXERCISESetsRepsIntensitySpeedRest
EX  #13585% of 1RMX/X/X0 s
EX  #4 102% of BWX/X/X2 min
EX  #23585% of 1RMX/X/X0 s
EX  #5 102% of BWX/X/X2 min
ADVANCED ( 4+ exercises per body part )
EXERCISESetsRepsIntensitySpeedRest
EX  #13585% of 1RMX/X/X0 s
EX  #4 102% of BWX/X/X2 min
EX  #23585% of 1RMX/X/X0 s
EX  #5 102% of BWX/X/X2 min
EX  #33585% of 1RMX/X/X0 s
EX  #6 102% of BWX/X/X2 min
PART 3:  CORE EXERCISES  |  CARDIO  |  COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
EX  #71—48—12n/aX/X/X0-60 s
EX  #81—48—12n/aX/X/X0-60 s
CARDIO
EXERCISEDURATION
EX  #910—20 minutes
COOLDOWN
EXERCISEDURATION
EX  #1010—20 minutes

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BUILD YOUR HOME GYM AND GET FIT!

POWER TOWER
  • Pull-Up | Dip Power Tower – A Pull-Up | Dip Power Tower is a piece of equipment that allows you to build strength in the upper body as well as the core abdominal muscles.  Most of them come equipped with parallel handles, a pull-up bar, and push-up handles.  In addition, they usually have a back pad and forearm pads which help you perform leg raises or knee tucks (help strengthen the abs and obliques). 
    • Can be used in the following exercises:
      • Pull-Up
      • Chin-Ups
      • Scap Pulls
      • Resistance Band/Tube Lat Pull-Downs or Rows
      • Dips
      • Deficit Push-Ups
      • Pike Push-Ups
      • Planches
      • Planche Push-Ups
      • Tuck Planche Push-Ups
      • Knee Tucks
      • L-Sits
      • Hanging Leg Raises

See more on Amazon

PULL-UP BARS
Handstand Push-Up Back Exercise Equipment Door frame Pull-Up Bar with black padded handles
  • Pull-Up Bar – Pull-Up bars are designed to help you strengthen your Back, Lats, Shoulders, Chest and Arms.  They are smaller and more portable than a Pull-Up | Dip Power Tower. There are different types available for purchase online.  Some you can use by wedging it between a door frame, some you place on the door frame, and some you mount on the wall.  All are good choices.  The ones you mount are a bit more sturdy since they are bolted into the wall thereby reducing the chance of it falling off.
    • The one pictured above is the exact same one I’ve been using for the last 5 years and have not issues other than it scratching up my door frame some.  You can also place this particular one on the floor and use the handles as push-up bars.
    • Can be used in the following exercises:
      • Pull-Ups (regular grip, close-grip, wide-grip, neutral grip)
      • Chin-Ups (regular grip, close-grip, wide-grip)
      • Scap Pulls
      • Hanging Leg Raises
      • Hanging Knee Tucks
      • Push-Ups
      • Tricep Extensions
      • Tricep Push-Ups

See more on Amazon

DUMBBELLS
Handstand Push-Up Shoulder Exercise Equipment Hex Dumbbell Grey color
  • DUMBBELLS – You can use dumbbells in a variety of exercises and don’t need a lot of workout space when using them. They can be used individually or in pairs.  This means you can perform an exercise and target just one side of the body or both sides of the body.  You can also alternate reps and sets between one side and both sides.
  • For example, if you were performing a Bent Over Row with dumbbells,  you could pull both arms holding the dumbbells for the first rep, just your right arm for the second rep, left arm for the third, and continuing in this alternating pattern until you finish your workout set.  They also allow you to quickly change the resistance weight being used during the exercise since you simply have to set it down and then pick up a lighter/heavier one.  You don’t have to take time changing out the weight plates.
    • I own the exact same ones shown above and use them every week in my workouts.  They are quite durable as long as you take care of them.
    • Can be used in the following exercises:
      • Bent Over Rows
      • Bent Over Upright Rows
      • Single Arm Dumbbell Rows
      • Decline Rows
      • Incline Rows
      • Pull-Overs
      • Deadlifts
      • Goodmornings
      • Used as resistance weight for Weighted Pull-Ups/Dips (when placed between the legs or feet or in a heavy duty backpack or Rucksack.

See more on Amazon

BARBELLS
Handstand Push-Up Shoulder Exercise Equipment CAP Barbell 7 Foot length
  •  BARBELLS – Like dumbbells, you can use barbells in a variety of exercises. You do need a bit more space since the length of them and the weight plates or bumper plates are larger.  However, using them allows you to add more resistance weight to your exercises.  Most commercial gyms don’t have dumbbells heavier than 120s.  Let’s say you wanted to bench press or deadlift more than 240lbs, you would have to switch over to using a barbell where you could keep adding weight plates past the 240lbs. Like dumbbells, they are quite durable and can last a long time if you take care of them.
    • Can be used in the following exercises:
      • Barbell Rows
      • Bent Over Barbell Rows
      • Bent Over Upright Rows
      • Single Arm Barbell Rows
      • Pullovers
      • Deadlifts
      • Goodmornings
      • Squats
      • Lunges
      • Thrusters
      • Military Presses
      • Overhead Presses
      • Cleans
      • Jerks
      • Push Presses 

See more on Amazon

BUMPER PLATES
Handstand Push-Up Shoulder Exercise Equipment Black Rubber Bumper Plate by Rep Fitness
  • BUMPER PLATES – Bumper plates are a type of weight plate that are used with Olympic Barbells. They have a steel collar middle to slide onto the barbell and are made of dense rubber material. This material and their overall design allow you to drop a barbell that is loaded with weight plates directly on the ground. With the rubber bumper weights, the bar and plates will bounce.  If drop a barbell with metal weight plates, you risk damaging the floor, the barbell, and the plates.  
    • Can be used in the following exercises:
      • Weighted Pull-Ups or Chin-Ups (when using a pull-up belt)
      • Weighted Push-Ups
      • Barbell Rows
      • Bent Over Barbell Rows
      • Bent Over Upright Rows
      • Single Arm Barbell Rows
      • Pullovers
      • Deadlifts
      • Goodmornings
      • Squats
      • Lunges
      • Thrusters
      • Military Presses
      • Overhead Presses
      • Cleans
      • Jerks
      • Push Presses 

See more on Amazon

BARBELL COLLARS
Handstand Push-Up Shoulder Exercise Equipment Green Barbell Collars
  • BARBELL COLLARS – Barbell collars are placed on barbells to keep the weight plates in place while exercising.  They help prevent the plates  from falling off the bar while in use. The bumper plates or weight plates are placed on the bar, and then the collars are attached on the outer side of them.  

See more on Amazon

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” — Dale Carnegie

handstandpushup.com

Handstandpushup.com Handstand Push-Up Arm Workout blue shorts grey dumbbell

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ARM WORKOUT 2 VIDEOS

Warm-Up | Dynamic Stretching

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  1. Tate Press

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  1. Body-Up (Sphinx Push-Up)

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  1. Bent-Over One-Arm DB Triceps Extension

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  1. Suspended Curl

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  1. Dumbbell Prone Incline Curl

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  1. Hammer Plate Curl

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  1. Weighted Suitcase Crunch

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  1. Atlas Stone Trainer

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  1. Walking High Knees

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  1. Cooldown | Stretch Routine

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LEARN MORE >>

BUILD YOUR HOME GYM

POWER TOWER
  • Pull-Up | Dip Power Tower – A Pull-Up | Dip Power Tower is a piece of equipment that allows you to build strength in the upper body as well as the core abdominal muscles.  Most of them come equipped with parallel handles, a pull-up bar, and push-up handles.  In addition, they usually have a back pad and forearm pads which help you perform leg raises or knee tucks (help strengthen the abs and obliques). 
    • Can be used in the following exercises:
      • Pull-Up
      • Chin-Ups
      • Scap Pulls
      • Resistance Band/Tube Lat Pull-Downs or Rows
      • Dips
      • Deficit Push-Ups
      • Pike Push-Ups
      • Planches
      • Planche Push-Ups
      • Tuck Planche Push-Ups
      • Knee Tucks
      • L-Sits
      • Hanging Leg Raises

See more on Amazon

PULL-UP BARS
Handstand Push-Up Back Exercise Equipment Door frame Pull-Up Bar with black padded handles
  • Pull-Up Bar – Pull-Up bars are designed to help you strengthen your Back, Lats, Shoulders, Chest and Arms.  They are smaller and more portable than a Pull-Up | Dip Power Tower. There are different types available for purchase online.  Some you can use by wedging it between a door frame, some you place on the door frame, and some you mount on the wall.  All are good choices.  The ones you mount are a bit more sturdy since they are bolted into the wall thereby reducing the chance of it falling off.
    • The one pictured above is the exact same one I’ve been using for the last 5 years and have not issues other than it scratching up my door frame some.  You can also place this particular one on the floor and use the handles as push-up bars.
    • Can be used in the following exercises:
      • Pull-Ups (regular grip, close-grip, wide-grip, neutral grip)
      • Chin-Ups (regular grip, close-grip, wide-grip)
      • Scap Pulls
      • Hanging Leg Raises
      • Hanging Knee Tucks
      • Push-Ups
      • Tricep Extensions
      • Tricep Push-Ups

See more on Amazon

DUMBBELLS
Handstand Push-Up Shoulder Exercise Equipment Hex Dumbbell Grey color
  • DUMBBELLS – You can use dumbbells in a variety of exercises and don’t need a lot of workout space when using them. They can be used individually or in pairs.  This means you can perform an exercise and target just one side of the body or both sides of the body.  You can also alternate reps and sets between one side and both sides.
  • For example, if you were performing a Bent Over Row with dumbbells,  you could pull both arms holding the dumbbells for the first rep, just your right arm for the second rep, left arm for the third, and continuing in this alternating pattern until you finish your workout set.  They also allow you to quickly change the resistance weight being used during the exercise since you simply have to set it down and then pick up a lighter/heavier one.  You don’t have to take time changing out the weight plates.
    • I own the exact same ones shown above and use them every week in my workouts.  They are quite durable as long as you take care of them.
    • Can be used in the following exercises:
      • Bent Over Rows
      • Bent Over Upright Rows
      • Single Arm Dumbbell Rows
      • Decline Rows
      • Incline Rows
      • Pull-Overs
      • Deadlifts
      • Goodmornings
      • Used as resistance weight for Weighted Pull-Ups/Dips (when placed between the legs or feet or in a heavy duty backpack or Rucksack.

See more on Amazon

BARBELLS
Handstand Push-Up Shoulder Exercise Equipment CAP Barbell 7 Foot length
  •  BARBELLS – Like dumbbells, you can use barbells in a variety of exercises. You do need a bit more space since the length of them and the weight plates or bumper plates are larger.  However, using them allows you to add more resistance weight to your exercises.  Most commercial gyms don’t have dumbbells heavier than 120s.  Let’s say you wanted to bench press or deadlift more than 240lbs, you would have to switch over to using a barbell where you could keep adding weight plates past the 240lbs. Like dumbbells, they are quite durable and can last a long time if you take care of them.
    • Can be used in the following exercises:
      • Barbell Rows
      • Bent Over Barbell Rows
      • Bent Over Upright Rows
      • Single Arm Barbell Rows
      • Pullovers
      • Deadlifts
      • Goodmornings
      • Squats
      • Lunges
      • Thrusters
      • Military Presses
      • Overhead Presses
      • Cleans
      • Jerks
      • Push Presses 

See more on Amazon

BUMPER PLATES
Handstand Push-Up Shoulder Exercise Equipment Black Rubber Bumper Plate by Rep Fitness
  • BUMPER PLATES – Bumper plates are a type of weight plate that are used with Olympic Barbells. They have a steel collar middle to slide onto the barbell and are made of dense rubber material. This material and their overall design allow you to drop a barbell that is loaded with weight plates directly on the ground. With the rubber bumper weights, the bar and plates will bounce.  If drop a barbell with metal weight plates, you risk damaging the floor, the barbell, and the plates.  
    • Can be used in the following exercises:
      • Weighted Pull-Ups or Chin-Ups (when using a pull-up belt)
      • Weighted Push-Ups
      • Barbell Rows
      • Bent Over Barbell Rows
      • Bent Over Upright Rows
      • Single Arm Barbell Rows
      • Pullovers
      • Deadlifts
      • Goodmornings
      • Squats
      • Lunges
      • Thrusters
      • Military Presses
      • Overhead Presses
      • Cleans
      • Jerks
      • Push Presses 

See more on Amazon

BARBELL COLLARS
Handstand Push-Up Shoulder Exercise Equipment Green Barbell Collars
  • BARBELL COLLARS – Barbell collars are placed on barbells to keep the weight plates in place while exercising.  They help prevent the plates  from falling off the bar while in use. The bumper plates or weight plates are placed on the bar, and then the collars are attached on the outer side of them.  

See more on Amazon

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“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” — Dale Carnegie

handstandpushup.com

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