2xFailure (or 3xFailure) Push-Ups
Start “neutral” – your body forms a straight line – with your shoulders directly over your wrists. Keep your core engaged and bend your elbows out at a 45º angle to lower your chest to the ground. You’ll feel this in your chest.
2×12 (or 3×12) DB Floor Press
Don’t have your elbows directly in line with your shoulders at the bottom of the movement. Instead bring them in closer to your body. Keep your upper back against the floor, core engaged, & press DBs directly above you.
2×12 (or 3×12) Shoulder Flys
KEEP A SLIGHT BEND IN YOUR ELBOWS. Keep your lats engaged and make sure your arms go up slightly in front of your body. Make sure that at the height of the fly your shoulders, elbows, and wrists are in line.
2×12 (or 3×12) Shoulder Presses
Keep your core and lats engaged, elbows slightly ahead of your body, and press above your head.
2xFailure (or 3xFailure) Tricep Dips
Place your palms on the bench about shoulder width apart, 2) Step out far enough so that your back is directly in front of the bench at the bottom of the movement – you don’t want a lot of space between your back and the bench, 3)push into your palms to raise your body up.
Core Training:
3×25 Toe Touches
Make sure you’re using your core to reach for your toes and not momentum.
3×20 Leg Raises
Make sure you use your core strength to lift and lower your legs.
3×20 Reverse Crunches
Make sure you use your core to lift your knees to your chest and lower them back down.
3×12 Oblique V-Ups
Make sure you’re using your core to raise your shoulders and legs off of the ground. Your grounded arm should be straight out from your shoulder (not above or below it). Twist your upper body at the top of the movement and keep your forearm on the ground.
3×12 Oblique Toe Touches (one tap on each foot = 1 rep)
Engage your core to raise your upper back off of the ground.