Day 1
Push
Warm Up
1 | Scapula Shrugs
15 reps / 3 sets
2 | Plank Hold
30 sec / 3 sets
3 | Mountain Climbers
30 sec / 3 sets
4 | Bench Dips
10 reps / 3 sets
Workout
5 | Overhead Press
10 reps / 4 sets
6 | Military Press
8 reps / 4 sets
7 | Pike Push Ups to L Sit
max reps / 4 sets
8 | Incline Bench Press
8 reps / 4 sets
9 | Elevated Push Ups
max 4 sets
10 | Weighted Dips
8 reps / 4 sets
11 | Straight Bar Dips
8 reps / 4 sets
12 | Archer Push Ups
max out / 4 sets
Cool Down
13 | Push Ups
R | C | W / 3 sets-max out