Day 1
Push
Warm Up
1 | Bar Shrugs
12 reps / 3 sets
2 | Scapula Shrugs
12 reps / 3 sets
3 | Mountain Climbers
30 sec / 3 sets
4 | Plank Hold
30 sec / 3 sets
Workout
5 | Weighted Dips
10 reps / 5 sets
6 | Weighted Straight Bar Dips
10 reps / 5 sets
7 | Weighted Incline Push Ups to Push Ups
10 reps / 4 sets
8 | Overhead Press
10 reps / 5 sets
9 | Decline Press to Elevated Push Ups
10 reps / 5 sets
10 | Weighted Scull Crushers
10 reps / 5 sets
11 | Front Raises to Side Raises
10 reps / 4 sets
12 | Push Ups
C|R|W – 3 sets max out
Cool Down
13 | Cable Flows
Low | Middle | High / 3 sets-max out