Warm up

5 min cycle

Stretch lower body

Handstand Push-Ups

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3 sets of 15 reps

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If unable to do handstand push ups:

  • Do 45º incline push-ups against the wall
  • Work legs higher up wall until handstand push-ups are possible

Bench Dips

Bench Dips

2 Benches

4 sets of 30 reps

Shoulder Press

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Seat and dumbbells

45 lbs, 4 sets of 10 reps

Abdominal set


Skullcrusher Superset

Curl bar

60 lbs, 4 supersets of 40 reps (1 superset = 4 subsets of 10 reps each)

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  • Normal skullcrushers, 10 reps
    • Wide grip
    • Upper arm 90º from horizontal
    • Extend at elbow



  • Lying triceps extension, 10 reps
    • Narrow grip
    • Upper arm 45º from horizontal
    • Extend at elbow


Skullcrushers narrow bench press.jpeg

  • Benchpress, 10 reps
    • Narrow grip
    • Entire arm 90º from horizontal
    • Bring bar straight down to chest


Skullcrusher pullovers

  • Pullovers, 10 reps
    • Wide grip
    • Lock elbow at 90º
    • Rotate at shoulder
    • Range of motion from bar touching chest until full extension behind head

Overhead Plate Raises

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Bumper plate

35 lbs, 4 sets of 12 reps

Tension Tricep Pulldown

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Tension pulldown machine

57.5 lbs, 4 sets of 12 reps

Abdominal set