Chest and Back \\ Abs.md

Chest and Back \\ Abs

(end with Ab Ripper X)

warm ups:

I. High Knee Raises
II. Run in Place
III. Wide Run in Place
IV. Jumpin Jax
V. Bravo Jax
VI. Neck Stretches
VII. Reachers
VIII. Left \\ Right High Arm Reachers
IX. Thumbs Back Reachers
X. Circles (small)
XI. Circles (reverse)
XII. Pointed Down Circles (large)
XIII. Pointed Down Circles (large reverse)
XIV. Large Front Swing Shoulder Circles Forward and Back.
XV. Palms Up Reachers
XVI. Delt and Shoulder Cross Chest Stretch.
XVII. Behind Head Stretch
XVIII. Chicken Wings

Main Workout

1. Standard Push-Ups
2. Wide Front Pull-Ups
3. Military Push-Ups
4. Reverse Grip Chin-Ups

water break

5. Wide Fly Push-Ups
6. Closed Grip Overhand Pull-Ups
7. Decline Push-Ups
8. Heavy Pants

water break

9. Diamond Push-Ups
10. Lawnmowers
11. Dive-Bomber Push-Ups
12. Back Flys

water break

13. Wide Front Pull-Ups
14. Standard Push-Ups
15. Reverse Grip Chin-Ups
16. Military Push-Ups

water break

17. Closed Grip Overhand Pull-Ups
18. Wide Fly Push-Ups
19. Heavy Pants
20. Decline Push-Ups

water break

21. Lawnmowers
22. Diamond Push-Ups
23. Back Flys
24. Dive-Bomber Push-Ups

FINISHED :)