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Body by Rings Training Log Phase #3 Session Letter Exercise Intensity Sets

This training log outlines a bodyweight rings workout routine consisting of two push sessions and two pull sessions per week. Each session includes 6 exercises listed by letter that are performed for specific sets and reps with designated rest periods between sets. Exercises target the entire body with a focus on rings skills, pushing, and pulling motions.

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skyon
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1K views12 pages

Body by Rings Training Log Phase #3 Session Letter Exercise Intensity Sets

This training log outlines a bodyweight rings workout routine consisting of two push sessions and two pull sessions per week. Each session includes 6 exercises listed by letter that are performed for specific sets and reps with designated rest periods between sets. Exercises target the entire body with a focus on rings skills, pushing, and pulling motions.

Uploaded by

skyon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Body By Rings Training Log Phase #3

Session Letter Exercise Intensity Sets


Push 1 A1 Handstand Pushup
Push 1 B1 Ring Dip
Push 1 C1 Archer Pushup
Push 1 D1 Chest Fly
Push 1 E1 Tricep Extension
Push 1 F1 Tricep Dip

Pull 1 A1 Wide Pullup


Pull 1 B1 L-Row
Pull 1 C1 Pelican Curl
Pull 1 D1 Rear Delt Fly
Pull 1 E1 Ring Rollout

Push 2 A1 Ring Dip


Push 2 B1 Shoulder Pushup
Push 2 C1 Bulgarian Pushup
Push 2 D1 Waist Tap
Push 2 E1 Tricep Dip
Push 2 F1 Diamond Pushup

Pull 2 A1 Archer Chinup


Pull 2 B1 Single Arm Row
Pull 2 C1 Face Pull
Pull 2 D1 Pelican Curl Negative
Pull 2 E1 Bodyweight Bicep Curl
Pull 2 F1 One Arm Hang
Phase #3
Reps Tempo Rest
30X1 self directed
30X1 2: 00
30X1 2: 00
30X0 2: 00
30X1 2: 00
30X0 2: 00

30X0 2: 00 - 3: 00
30X0 2: 00
40X0 2: 00
30X0 2: 00
40X1 2: 00

30X1 2: 00
30X1 2: 00
30X1 2: 00
- 2: 00
30X1 2: 00
30X1 self directed

30X1 1: 30
30X0 2: 00
20X0 2: 00
10s -'ve 2: 00
30X1 2: 00
- self directed
Body By Rings Training Log Phase #3
Session Letter Exercise Intensity Sets
Push 1 A1 Handstand Pushup
Push 1 B1 Ring Dip
Push 1 C1 Archer Pushup
Push 1 D1 Chest Fly
Push 1 E1 Tricep Extension
Push 1 F1 Tricep Dip

Pull 1 A1 Wide Pullup


Pull 1 B1 L-Row
Pull 1 C1 Pelican Curl
Pull 1 D1 Rear Delt Fly
Pull 1 E1 Ring Rollout

Push 2 A1 Ring Dip


Push 2 B1 Shoulder Pushup
Push 2 C1 Bulgarian Pushup
Push 2 D1 Waist Tap
Push 2 E1 Tricep Dip
Push 2 F1 Diamond Pushup

Pull 2 A1 Archer Chinup


Pull 2 B1 Single Arm Row
Pull 2 C1 Face Pull
Pull 2 D1 Pelican Curl Negative
Pull 2 E1 Bodyweight Bicep Curl
Pull 2 F1 One Arm Hang
Phase #3
Reps Tempo Rest
30X1 self directed
30X1 2: 00
30X1 2: 00
30X0 2: 00
30X1 2: 00
30X0 2: 00

30X0 2: 00 - 3: 00
30X0 2: 00
40X0 2: 00
30X0 2: 00
40X1 2: 00

30X1 2: 00
30X1 2: 00
30X1 2: 00
- 2: 00
30X1 2: 00
30X1 self directed

30X1 1: 30
30X0 2: 00
20X0 2: 00
10s -'ve 2: 00
30X1 2: 00
- self directed
Body By Rings Training Log Phase #3
Session Letter Exercise Intensity Sets
Push 1 A1 Handstand Pushup
Push 1 B1 Ring Dip
Push 1 C1 Archer Pushup
Push 1 D1 Chest Fly
Push 1 E1 Tricep Extension
Push 1 F1 Tricep Dip

Pull 1 A1 Wide Pullup


Pull 1 B1 L-Row
Pull 1 C1 Pelican Curl
Pull 1 D1 Rear Delt Fly
Pull 1 E1 Ring Rollout

Push 2 A1 Ring Dip


Push 2 B1 Shoulder Pushup
Push 2 C1 Bulgarian Pushup
Push 2 D1 Waist Tap
Push 2 E1 Tricep Dip
Push 2 F1 Diamond Pushup

Pull 2 A1 Archer Chinup


Pull 2 B1 Single Arm Row
Pull 2 C1 Face Pull
Pull 2 D1 Pelican Curl Negative
Pull 2 E1 Bodyweight Bicep Curl
Pull 2 F1 One Arm Hang
Phase #3
Reps Tempo Rest
30X1 self directed
30X1 2: 00
30X1 2: 00
30X0 2: 00
30X1 2: 00
30X0 2: 00

30X0 2: 00 - 3: 00
30X0 2: 00
40X0 2: 00
30X0 2: 00
40X1 2: 00

30X1 2: 00
30X1 2: 00
30X1 2: 00
- 2: 00
30X1 2: 00
30X1 self directed

30X1 1: 30
30X0 2: 00
20X0 2: 00
10s -'ve 2: 00
30X1 2: 00
- self directed
Body By Rings Training Log Phase #3
Session Letter Exercise Intensity Sets
Push 1 A1 Handstand Pushup
Push 1 B1 Ring Dip
Push 1 C1 Archer Pushup
Push 1 D1 Chest Fly
Push 1 E1 Tricep Extension
Push 1 F1 Tricep Dip

Pull 1 A1 Wide Pullup


Pull 1 B1 L-Row
Pull 1 C1 Pelican Curl
Pull 1 D1 Rear Delt Fly
Pull 1 E1 Ring Rollout

Push 2 A1 Ring Dip


Push 2 B1 Shoulder Pushup
Push 2 C1 Bulgarian Pushup
Push 2 D1 Waist Tap
Push 2 E1 Tricep Dip
Push 2 F1 Diamond Pushup

Pull 2 A1 Archer Chinup


Pull 2 B1 Single Arm Row
Pull 2 C1 Face Pull
Pull 2 D1 Pelican Curl Negative
Pull 2 E1 Bodyweight Bicep Curl
Pull 2 F1 One Arm Hang
Phase #3
Reps Tempo Rest
30X1 self directed
30X1 2: 00
30X1 2: 00
30X0 2: 00
30X1 2: 00
30X0 2: 00

30X0 2: 00 - 3: 00
30X0 2: 00
40X0 2: 00
30X0 2: 00
40X1 2: 00

30X1 2: 00
30X1 2: 00
30X1 2: 00
- 2: 00
30X1 2: 00
30X1 self directed

30X1 1: 30
30X0 2: 00
20X0 2: 00
10s -'ve 2: 00
30X1 2: 00
- self directed
Body By Rings Training Log Phase #3
Session Letter Exercise Intensity Sets
Push 1 A1 Handstand Pushup
Push 1 B1 Ring Dip
Push 1 C1 Archer Pushup
Push 1 D1 Chest Fly
Push 1 E1 Tricep Extension
Push 1 F1 Tricep Dip

Pull 1 A1 Wide Pullup


Pull 1 B1 L-Row
Pull 1 C1 Pelican Curl
Pull 1 D1 Rear Delt Fly
Pull 1 E1 Ring Rollout

Push 2 A1 Ring Dip


Push 2 B1 Shoulder Pushup
Push 2 C1 Bulgarian Pushup
Push 2 D1 Waist Tap
Push 2 E1 Tricep Dip
Push 2 F1 Diamond Pushup

Pull 2 A1 Archer Chinup


Pull 2 B1 Single Arm Row
Pull 2 C1 Face Pull
Pull 2 D1 Pelican Curl Negative
Pull 2 E1 Bodyweight Bicep Curl
Pull 2 F1 One Arm Hang
Phase #3
Reps Tempo Rest
30X1 self directed
30X1 2: 00
30X1 2: 00
30X0 2: 00
30X1 2: 00
30X0 2: 00

30X0 2: 00 - 3: 00
30X0 2: 00
40X0 2: 00
30X0 2: 00
40X1 2: 00

30X1 2: 00
30X1 2: 00
30X1 2: 00
- 2: 00
30X1 2: 00
30X1 self directed

30X1 1: 30
30X0 2: 00
20X0 2: 00
10s -'ve 2: 00
30X1 2: 00
- self directed
Body By Rings Training Log Phase #3
Session Letter Exercise Intensity Sets
Push 1 A1 Handstand Pushup
Push 1 B1 Ring Dip
Push 1 C1 Archer Pushup
Push 1 D1 Chest Fly
Push 1 E1 Tricep Extension
Push 1 F1 Tricep Dip

Pull 1 A1 Wide Pullup


Pull 1 B1 L-Row
Pull 1 C1 Pelican Curl
Pull 1 D1 Rear Delt Fly
Pull 1 E1 Ring Rollout

Push 2 A1 Ring Dip


Push 2 B1 Shoulder Pushup
Push 2 C1 Bulgarian Pushup
Push 2 D1 Waist Tap
Push 2 E1 Tricep Dip
Push 2 F1 Diamond Pushup

Pull 2 A1 Archer Chinup


Pull 2 B1 Single Arm Row
Pull 2 C1 Face Pull
Pull 2 D1 Pelican Curl Negative
Pull 2 E1 Bodyweight Bicep Curl
Pull 2 F1 One Arm Hang
Phase #3
Reps Tempo Rest
30X1 self directed
30X1 2: 00
30X1 2: 00
30X0 2: 00
30X1 2: 00
30X0 2: 00

30X0 2: 00 - 3: 00
30X0 2: 00
40X0 2: 00
30X0 2: 00
40X1 2: 00

30X1 2: 00
30X1 2: 00
30X1 2: 00
- 2: 00
30X1 2: 00
30X1 self directed

30X1 1: 30
30X0 2: 00
20X0 2: 00
10s -'ve 2: 00
30X1 2: 00
- self directed

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