Day 1
Push
Warm Up
1 | Scapula Shrugs
12 reps / 3 sets
2 | Mountain Climbers
12 reps / 3 sets
3 | Low Plank to High Plank
7 reps / 3 sets
4 | Bench Dips
10 reps / 3 sets
Workout
5 | Bench Press
8 reps / 6 sets
6 | Incline Dumbbell Press
8 reps / 5 sets
7 | Overhead Press
10 reps / 5 sets
8 | Weighted Dips
10 reps / 5 sets
9 | Pike Push Ups
10 reps / 5 sets
10 | Archer Push Ups
8 reps / 5 sets
11 | Typewriter Push Ups
8 reps / 5 sets
12 | Close to Reg to Wide Push Ups
3 sets max
Cool Down
13 | Cable Flys
Low | Middle | High / 3 sets-max out