Day 1
Arms
Warm Up
1 | Jumping Rope
30 sec / 3 sets
2 | Plank Hold
30 sec / 3 sets
3 | Upside Plank
30 sec / 3 sets
4 | Side Plank Switches
10 reps / 3 sets
Workout
5 | Straight Bar Archer Dips
max out / 4 sets
6 | Straight Bar Dips
max out / 4 sets
7 | Dips
max out / 4 sets
8 | Close Push Ups
max 4 sets
9 | Close Chin Ups
max out / 4 sets
10 | Chin Ups
max out / 4 sets
11 | Wide Pull Ups
max out / 4 sets
12 | Bodyweight Curls
max out / 4 sets
Cool Down
13 | L Sit Hold
max out / 3 sets