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6 Day PPL →

6-Push

Shoulder Dislocate · Chest Wall Stretch · Scapular Shrug · Hollow Body Hold · Wrist Flexibility Stretch · Ring Dips ( Bulgarian ) · Shoulder Pushup ( Elevated ) · Ring Pushup ( Bulgarian ) · Shoulder Tap · Tricep Dip

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Workout Breakdown

1

Shoulder Dislocate - Resistance Band

1 set × 50s

2

Chest Wall Stretch

1 set × 50s

3

Scapular Shrug

1 set × 50s

4

Hollow Body Hold

1 set × 50s

5

Wrist Flexibility Stretch

1 set × 30s

6

Ring Dips ( Bulgarian )

1 set × 4×5-8 reps

7

Shoulder Pushup ( Elevated )

1 set × 4×6-10 reps

8

Ring Pushup ( Bulgarian )

1 set × 4×8-10 reps

9

Shoulder Tap

1 set × 3×30-45s

10

Tricep Dip

1 set × 3×6-10 reps