Day 5
Upper Body
Warm Up
1 | Bar Shrugs
12 reps / 3 sets
2 | Hanging Scapula Shrugs
12 reps / 3 setss
3 | Hollow to Arched Hold
30 sec / 3 sets
4 | Low Plank to High Plank
30 sec / 3 sets
Workout
5 | Deadlift
6-8 reps / 5 sets
6 | T Bar Rows
8 reps / 5 sets
7 | Weighted Pull Ups
6 reps / 5 sets
8 | Chin Ups
10 reps / 4 sets
9 | Overhead press
10 reps / 5 sets
10 | El Pike Push Ups
8 reps / 5 sets
11 | Weighted Dips
8 reps / 5 sets
12 | Supinated Straight Bar Dips
10 reps / 4 sets
Cool Down
13 | Bodyweight Rows to Push Ups
3 sets / max