Day 1: Shoulders and Arms
Walking, Jogging, or Rope Jumping
5 minutesPush Jerk
1 warm-up set, 4 sets of 5 repsStanding Dumbbell Upright Rows
1 warm-up set, 4 sets of 10 reps
Rest 60-90 seconds between setsCable Rear-Delt Flyes
4 sets of 10 repsFront Cable Raises
4 sets of 10 reps
Rest 30-60 seconds between setsSkullcrushers
4 sets of 10 repsDrag Curls
4 sets of 10 reps
Rest 45-60 seconds between setsPlank Pull-up
3 sets to failureDiamond Push-Ups
3 sets to failure
Rest 45-60 seconds between setsPlank
1 minuteSide Bridge
1 minute each sideIsometric V-Up (shown as regular V-up)
30 secondsAb Roller
20 reps