Push

A1: Scapular Push-Ups (PREP)

2 x 10 reps

Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. SQUEEZE those glutes too!

B1: Ring Push-Ups

3 x 8-10 reps

The more inclined the body (or the further you walk forward) the easier the progression. Squeeze glutes and try to keep a nice straight body-line throughout the set. Do not arch your way back up as much as possible.

C1: Arnold Press

3 x 8-10 reps

Rotate the dumbbells as you are pushing tall. Work to get the feeling of work into the front of the shoulders. This can be done seated or standing. I’d recommend doing a warm-up set with a lighter weight before doing the three working sets!

D1: Dumbbell or barbell bench press

3 x 10-12 reps

You know the score here, chose whichever you prefer and work to a weight that gets you close to failure in around 10-12 reps.

E1: Anything Tricep

3 x 12-15 reps

These can be cable push downs, Ring Tricep Extensions, skull crushers or anything that isolates the triceps.