Day 2
Back & Chest
Warm Up
1 | Bar Shrugs
10 reps / 3 sets
2 | Scapula Shrugs
10 reps / 3 sets
3 | hanging Shrugs
10 reps / 3 sets
4 | jump Rope
30 sec / 3 sets
Workout
5 | Pull Ups to Push Ups
max out / 4 sets
6 | Deadlift
6 reps / 5 sets
7 | Wide Pull Ups to Wide push Ups
max out / 4 sets
8 | Incline Bench Press
6 reps / 5 sets
9 | Close Grip Pull Ups to Close Push Ups
max out / 4 sets
10 | Bench Press
6 reps / 4 sets
Cool Down
13 | Cable Flys
Low | Medium | High – max out 3 sets