Week 1 Pushups WIDE Front pullups 10* Military pushups reverse grip chin ups 10* Wide Grip

pushups close grip pullups 11* Decline pushups heavy pants 25 diamond pushups Lawnmowers 20 < Dive bomber pushups Back Flys 15 wide front pullups pushups reverse grip chin ups military pushups close grip pullups wide grip pushups heavy pants 20 Decline pushups Lawnmower 25 diamond pushups Back flys 15 dive bomber pushups

Week 2 15 8 6 2 9 5 15 5 8 10 8 10 5 11 8 8 3 10 3 16 4

Week 3

Week 4

Week 5

Week 1 Alternating shoulder press 20 In and out bycep curls 20 2 arm tri kickbacks (10 Alternating shoulder press 20 In-Out bicep curls (20) 2 arm tri kickbacks (10 deep swimmer press (20) full supination curl (20) chair dips deep swimmer press full supination curl chair dips upright row (20) static arm curls (15) Flip grip twist kickbacks (10) upright row (20) static arm curls (15) Flip grip twist kickbacks (10) seated c=shoulder flys (15) crouching cohen curls (15) Lying down tricep (15) seated c=shoulder flys (15) crouching cohen curls (15) Lying down tricep (15) in-out straight shoulder flys (10) congdon curls (10) side tri rise in-out straight shoulder flys (10) congdon curls (15) side tri rise

11 16 10 10 16 10 11 9 8 10 10 11 10 16 10 10 16 10 10 10 10 10 12 11 12 20 4 16 11 11