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Chest, Shoulders, Triceps.md

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(ends with Ab Ripper X)

Warm Ups

  1. Slow Motion 3 in 1 Push Ups
  2. In and Out Shoulder Flys
  3. Chair Dips
  4. Plange Push-Ups
  5. Pike Presses
  6. Side Tri-Rises
  7. Floor Flys (switch every 4 reps)
  8. Scarecrows
  9. Overhead Tricep Extensions
  10. Two-Twitch Speed Push-Ups ( 4 fast, 3 slow)
  11. Y - Presses
  12. Lying Tricep Extensions


Water Break



  1. Side to Side Push Ups
  2. Pour Flys
  3. Side-Leaning Tricep Extensions
  4. One-Arm Push-Ups
  5. Weight Circles (2 x 20 reps)
  6. Slow Throw motion with Weight (don't actually throw the weight...)
  7. Clap or Plyo Push-Ups
  8. Slo-mo Push-Ups
  9. Front-to-Back Tricep Extensions
  10. One-Arm Balance Push-Ups
  11. Fly-Row Presses
  12. Dumbbell Cross-Body Blows


FINISHED :)