1. SS* Incline DB Fly/Banded Push-Ups
4 Sets X 15/Till Failure
Lean back on the top of a chair or even the top of furniture to replicate an incline bench. Stick your chest out and really get a nice stretch throughout this movement. Place a pillow between your shoulder blades for any uncomfortableness. If you cannot do push ups with band just do normal ones, either in a high plank or on knees.
2. GS* Decline Chest Press/Decline Chest Fly/ Banded Push-Ups
4 Sets X 15/15/Till Fail
Ok. Giant set time! Keep your hips up on both decline movements throughout the entire sets to make sure your body is forming a decline. With zero rest in-between all three exercises, rip them out in good fashion with control!
3. SS* Pike Press Up/Backpack Hammer Front Raise
4 Sets X 15/15
If a high pike on the end of a couch is too steep and hard, you can always perform it on the ground. If that is too hard you can always do Power Push Backs. Use the front delts on the front raises and pause slightly at the top of the movement to increase time under tension.
4. DB Cleans
4 Sets X 60 seconds (change arms at 30 second mark)
Here we are again this week! Get the heart rate up! Get that sweat going!
5. SS* Seated Banded Face pulls/Bodyweight Side Laterals
3 Sets X 15/10Per Side
Hold the top position of both movements to REALLY let it burn!
6. SS* Banded Pushdowns/Tricep Floor Dips
4 sets X 20/Till Failure
Full contraction on the banded pushdowns. completely lock the elbows and SQUEEZE. Be quick and fully extend on the dips!
7. SS* Banded Overhead Tricep Ext/DB Pronated Kickbacks
4 sets X 20/20
It’s up to you to let these BURN! Slow the negatives down, take all momentum out of the movements, and JUST use your triceps! Finish them off!!
8. BONUS SET: Close Grip Push-Ups
1 Set X 50
ONLY IF YOU GOT IT IN YA…. get to 50 close grip push ups as unbroken as possible, meaning take as few breaks as possible and keep adding to your count until you hit 50! Good Luck!