Activation x 7 minutes

{Do this sequence as many times as possible for the entire 7 minutes}

Incline Push up x 15

Commando x 20

Tricep Pulses x 20

Lay down Push up x 20

 

Build

{Increase weight as reps decrease}

Shoulder press (single, single, double) 15/12/10

around the worlds 15/12/10

Single arm Chest press 15/12/10 (ea)

Tricep overhead extension 15/12/10

 

Sculpt x 2

{Do each pair twice before moving on to the next set}

Chest fly 12

Tricep push up 12

 

in and out shoulder press 12

Skull Crusher 12

Burnout x 1 round  

Incline Push up x 15

Commando x 20

Tricep Pulses x 20

Lay down Push up x 20

Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep your heart rate up and in your “fat burning zone”)

STRETCH

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