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