Day 1
Arms
Warm Up
1 | Plank Hold
30 sec / 3 sets
2 | jumping Ropes
30 sec / 3 sets
3 | Low Plank to High Plank
30 sec / 3 sets
4 | Bar Shrugs
12 reps / 3 sets
Workout
5 | Chin Ups
max out / 4 sets
6 | Close Grip Chin Ups
max out / 4 sets
7 | Dips
max out / 4 sets
8 | Close Push Ups
max 4 sets
9 | Wide Grip Chin Ups
max out / 4 sets
10 | Bodyweight Curls
max out / 4 sets
11 | Triceps Extensions
max out / 4 sets
12 | Elevated Bench Dips
max out / 4 sets
Cool Down
13 | Side Plank
13 | Plank