Scribd
Upload
1K views1 page

Arms Level 1-3

This document outlines three levels of arm exercises using bodyweight and rings. Level 1 focuses on basic exercises like pelican curls, tricep dips, and bicep and tricep extensions. Level 2 introduces more advanced moves like pelican negatives and diamond pushups. It increases the intensity with more sets and reps. Level 3 further challenges the arms with longer holds, decreased rest, and added exercises like ring support and hanging. The workouts are designed to progressively overload the arm muscles using only bodyweight.

Uploaded by

Nikola Vulić
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1K views1 page

Arms Level 1-3

This document outlines three levels of arm exercises using bodyweight and rings. Level 1 focuses on basic exercises like pelican curls, tricep dips, and bicep and tricep extensions. Level 2 introduces more advanced moves like pelican negatives and diamond pushups. It increases the intensity with more sets and reps. Level 3 further challenges the arms with longer holds, decreased rest, and added exercises like ring support and hanging. The workouts are designed to progressively overload the arm muscles using only bodyweight.

Uploaded by

Nikola Vulić
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Body By Rings - Arms Level 1

Day Letter Exercise Intensity Sets Reps Tempo Rest


Arms 1 A1 Pelican Curl - 3 8 - 10 40X0 1: 00
Arms 1 B1 Tricep Dip - 3 8 - 10 40X2 1: 00
Arms 1 C1 Bodyweight Bicep Curl - 3 8 - 10 30X1 1: 00
Arms 1 D1 Bodyweight Tricep Extension - 3 8 - 10 30X1 1: 00

Body By Rings - Arms Level 2


Day Letter Exercise Intensity Sets Reps Tempo Rest
Arms 2 A1 Pelican Negative - 3-4 3 6 - 8s
Arms 2 A2 Diamond Pushup - 3-4 8 - 15 30X2 2: 00
Arms 2 B1 Bodyweight Bicep Curl - 3-4 8 - 10 30X1 1: 00
Arms 2 C1 Bodyweight Tricep Extension - 3-4 8 - 10 30X1 1: 00

Body By Rings - Arms Level 3


Day Letter Exercise Intensity Sets Reps Tempo Rest
Arms 3 A1 Pelican Negative - 3-4 3-4 6 - 8s 2: 00
Arms 3 B1 Tricep Dip - 3-4 10 - 15 40X2 1: 30
Arms 3 C1 Pelican Curl - 3-4 8 - 10 30X1 1: 30
Arms 3 D1 Bodyweight Tricep Extension - 3-4 8 - 12 30X1 1: 30
Arms 3 E1 Bodyweight Bicep Curl - 3 10 - 12 30X1 1: 30
Arms 3 F1 Ring Support - 2-3 max hold - 2: 00
Arms 3 G1 Hanging Two or One Arm 2-3 max hold - 2: 00

www.bodybyrings.com

You might also like