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: Shoulder Press (Bias for front of shoulder development)
4 x 5-6r
Use a few warm-up sets to get the right weight. Focus on form over weight and really focus on the elbows being in a good position under the hands.
C1: Dips
3 x 8-10 reps + 10s hold
Your weakest point is the top of the rep - really try to get the elbows locked out. On the last rep hold the top position for 10 seconds.
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
2 x 12-15+ reps
These can be cable push downs, Ring Tricep Extensions, skull crushers or anything that isolates the triceps. If you do something too easy just go until there are no more reps left (upper limit 50r)
