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