Day 5
Chest & Back
Warm Up
1 | Bar Shrugs
12 reps / 3 sets
2 | Scapula Shrugs
12 reps / 3 sets
3 | Hanging Shrugs
12 reps / 3 sets
4 | Jumping Jacks
30 sec / 3 sets
Workout
5 | T Bar Rows
8 reps / 5 sets
6 | Close Grip Pull Ups to Close Push Ups
max out / 4 sets
7 | Deadlift
6 reps / 5 sets
8 | Behind The Back Pull Ups to Elevated Push Ups
max out
9 | Single Arm Dumbbell Rows
8 reps / each 4 sets
10 | Archer Push Ups
10 reps / 4 sets
Cool Down
12 | Reverse Cable Flys
Low | Middle | High -max 3 sets