Day 5
Upper Body
Warm Up
1 | Hanging Scapula Shrugs
12 reps / 12 sets
2 | Bar Scapula Shrugs
12 reps / 3 sets
3 | Scapula Shrugs
12 reps / 3 sets
4 | Jumping Jacks
30 sec / 3 sets
Workout
5 | Weighted Pull Ups
8 reps / 5 sets
6 | Deadlift to Narrow Pull Ups
8 reps / 5 sets
7 | T Bar Rows to Close Grip Push Ups
6 reps / 5 sets
8 | Overhead Press
10 reps / 5 sets
9 | Incline Bench Press to Push Ups
8 reps / 5 sets
10 | Weighted Dips to Close Grip Pull Ups
8 reps / 5 sets
Cool Down
11 | Bodyweight Rows
max
12 | Straight Bar Dips
13 | Bodyweight Curls
14 | Triceps Extensions
3 sets / max out