Activation/Burnout
Incline push up x 15
Mountain climber on steroids x 20
Tricep dip x 15
Laydown burpee x 20
Lay Down push up x 15
Squat press x 20
Spider Push up x 16
Squat Press x 20
Decline Pushup x 20
Jumping Jacks x 100
commando pushups x 16
Incline pushups x 20
Tricep Kickback x 20
High Knees x 100
push up side plank x 10 (total)
Tricep pulses x 20
Chest Flys x 20
Jump Rope x 100
push up x 15
squat press x 15
Tricep dip x 15
laydown push up x 20
squat press x 15
4 Mtn climber with push up x 15
Tricep dip x 15
laydown push up x 20
Spider push up x 16
Tricep Kick back x 15 (ea)
Alternating elevated push-up x 16
Jumping jacks x 50
Shoulder Press x 15
Lay Down Pushup x 12
Sprawl x 15
Reverse Lunge Press x 20
BUILD
Single arm seated shoulder press 15/12/10 (ea)
Dumbbell incline chest press 15/12/10
tricep push-down 15/12/10 (ea)
Cable Chest Flyes 15/12/10
Chest Press 15/12/10
Tricep kick back 15/12/10 (ea)
Chest Fly 15/12/10
Tricep Extension 15/12/10
Incline Chest Press 15/12/10
Chest Press 15/12/10
Tricep push down 15/12/10
Tricep overhead extension 15/12/10
Shoulder press (single, single, double) 15/12/10
Face Pull 12/10
Cable Chest Flys 15/12/10
Chest Press 15/12/10
Single arm tricep push-down 15/12/10 (ea)
Tricep overhead extension 15/12/10
Single arm seated shoulder press 15/12/10 (ea)
Dumbbell incline chest press 15/12/10
tricep push-down 15/12/10 (ea)
Cable Chest Flyes 15/12/10
tricepkick back 15/12/10 (ea)
Chest Flyes 15/12/10
Arnold Press 15/12/10
Upright Row 15/12/10
Chest Fly 15/12/10
Tricep overhead extension 15/12/10
Landmine Single Arm Shoulder Press 15/12/10
Chest Busters 15/12/10
Dumbbell Incline Chest Flyes 15/12/10
Upright Row 15/12/10
Incline Chest Press 15/12
Chest Press 15/12/10
Tricep push down 12/10
Tricep overhead extension 12/10
Shoulder press (single, single, double) 15/12/10
Face Pull 12/10
Dumbbell pull over 15/12
Dumbbell Fly 15/12
Tricep kickback 15/12
Tricep overhead extension 15/12
In out press 15/12
Twist chest press 15/12
Arnold Press 15/12/10/8
Upright Row 15/12/10/8
Chest Fly 15/12/10/8
Tricep overhead extension 15/12/10/8
Lateral to Side Raise 15/12/10/8
Incline Chest Press 15/12/10
low to high chest fly 15/12/10
Tricep kick back 15/12/10
Single, single, double press 15/12/10
Bent Arm lateral raise 15/12/10
Single arm Chest press 15/12/10