Warm Up

UP & DOWN PLANKS
3 sets of 12 reps total (6 ea arm)

ISOL MILITARY PRESS
4 sets of 10 reps

SUPERSET:
4 sets of 10 reps ea exercise
(see notes)

FRONT TO LATERAL RAISES
ISOL REV GRIP TRICEP PUSHDOWN

BENCH DIPS
4 sets of 10 reps

HIGH PLANK
3 sets to failure

Static Stretches

NOTES:
A superset is doing two exercise, one immediately after the other, with no break in between. Rest once you’ve completed both exercises.

Try to rest for 60-90 seconds between sets, but if you feel lightheaded or need to rest for a little bit longer, then please do! I don’t want you passing out or anything.
Keep track of the weights that you use/how many reps of pushups and bench dips you do each set — you’ll upload it using the daily check in link below so that way we can make sure that you’re making progress.
Make sure to do the warmup and the stretching at the end!