My Ring Workout to Build Muscle (No Talking)
A complete follow-along ring workout for building upper body muscle. No commentary, just the exercises, sets, and reps.
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The Full Session
This is the exact ring workout I use to build upper body muscle. Simple, effective, no fluff.
The Workout
1. Ring Dips: 4x8-10
Lean forward, full depth, turn out at the top.
2. Ring Pull-Ups: 4x6-8
Dead hang at bottom, chin over rings at top. Full range.
3. Ring Push-Ups: 3x12-15
Rings at hip height. Go deep, turn out at top.
4. Ring Rows: 3x10-12
Feet elevated on a bench for more difficulty. Pull chest to rings.
5. Ring Flyes: 3x8-10
Slow and controlled. Insane chest stretch at the bottom.
6. L-Sit Hold: 3x15-20 seconds
Rings turned out, legs straight. Core on fire.
Notes
Pair this with heavy legs (squats, RDLs) on separate days for a complete program. Rings handle your upper body. Barbells handle your lower body. Best of both worlds.
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