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6 Day PPL →

3-Push

Shoulder Dislocate · Chest Wall Stretch · Scapular Shrug · Hollow Body Hold · Wrist Flexibility Stretch · Ring Dip (elbows In) · Archer Pushup (alternating) · Chest Fly · Tricep Dip · Tricep Extension · Diamond Pushup (8-15! Down Series)

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Workout Breakdown

1

Shoulder Dislocate - Resistance Band

1 set × 50s

2

Chest Wall Stretch

1 set × 45s

3

Scapular Shrug

1 set × 45s

4

Hollow Body Hold

1 set × 45s

5

Wrist Flexibility Stretch

1 set × 30s

6

Ring Dip (elbows In)

1 set × 4×8-10 reps

7

Archer Pushup (alternating)

1 set × 4×6-8 reps

8

Chest Fly

1 set × 3×8-12 reps

9

Tricep Dip

1 set × 3×8-15 reps

10

Tricep Extension

1 set × 3×8-12 reps

11

Diamond Pushup (8-15! Down Series)

1 set × 8-15 reps