Day 5
Chest & Back
Warm Up
1 | Jumping Jacks
30 sec / 3 sets
2 | Scapula Shrugs
12 reps / 3 sets
3 | Bar Shrugs
12 reps / 3 sets
4 | Bar Shrugshanging Scapula Shrugs
12 reps / 3 sets
Workout
5 | Wide Pull Ups to Wide Push Ups
max out / 4 sets
6 | Pull Ups to Push Ups
max out / 4 sets
7 | Close Grip Pull Ups to Close Push Ups
max out / 4 sets
8 | Single Arm Dumbbell Rows
8 reps / 4 sets
9 | Archer Push Ups
10 reps / 4 sets
10 | Archer Bodyweight Rows
8 reps / 4 sets
11 | Typewriter Push Ups
8 reps / 4 sets
Cool Down
13 | Side Plank
13 | Plank