Day 1
Push
Warm Up
1 | Scapula Shrugs
12 reps / 3 sets
2 | Single Arm Shrugs
12 reps / 3 setss
3 | Bench Dips
12 reps / 3 sets
4 | In & Outs
30 sec / 3 sets
Workout
5 | Overhead press
8 reps / 6 sets
6 | Incline Dumell
8 reps / 6 sets
7 | Weighted Elevated Push Ups to Pike Push Ups
10 reps / 5 sets
8 | Weighted Push Ups to Triceps Extensions
8 reps / 5 sets
9 | Weighted Dips
8 reps / 6 sets
10 | Close Grip Bench Press
8 reps / 5 sets
11 | Front Raises to Side Raises
12 reps – max out / 4 sets
12 | Push Ups
3 sets – max out
Cool Down
13 | Cable Flys
Low | Middle | High / 3 sets-max out