This is the Upper Intensity workout from the Bodyweight Advanced Shred plan. It trains Shoulders, Back and Triceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Handstand Push-Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Handstand Push-Up | 4 × 8 |
 Pull-Up | 4 × 10 |
 Diamond Push-Up | 3 × 15 |
 Chin-Up | 3 × 10 |
 Tricep Dip | 3 × 12 |
