![]() ![]() Water Break (0:37)21 BACK - Lawnmowers 22 ChEsT - Diamond Push-Ups 23 BACK - Back Flys 24 ChEsT - Dive-Bomber Push-UpsR_W_ R _ R_W_ R _ R_W_ R _ R_W_ R _ R_W_ R _ R_W_ R _ R_W_ R _ R_W_ R _ R: reps W: weight R_W_ R _ R_W_ R _Įquipment Required Weights or resistance bands P90X Chin-Up Bar(+ Chin-up Max, if you struggle with pull-ups) Water Break (1:00)17 BACK - Closed Grip Overhand Pull-Ups 18 ChEsT - Wide Fly Push-Ups 19 BACK - heavy Pants 20 ChEsT - Decline Push-UpsR_ R_ R_W_ R _ R_ R_ R_W_ R _ R_ R_ R_W_ R _ R_ R_ R_W_ R _ R_ R_ R_W_ R _ Water Break (1:04)13 BACK - Wide Front Pull-Ups 14 ChEsT - standard Push-Ups 15 BACK - Reverse Grip Chin-Ups 16 ChEsT - Military Push-UpsR_ R_ R_W_ R_ R_ R_ R_W_ R_ R_ R_ R_W_ R_ R_ R_ R_W_ R_ R_ R_ R_W_ R_ Water Break (0:47)09 ChEsT - Diamond Push-Ups 10 BACK - Lawnmowers 11 ChEsT - Dive-Bomber Push-Ups 12 BACK - Back FlysR _ R_W_ R_ R_W_ R _ R_W_ R_ R_W_ R _ R_W_ R_ R_W_ R _ R_W_ R_ R_W_ R _ R_W_ R_ R_W_ Water Break (0:49)05 ChEsT - Wide Fly Push-Ups 06 BACK - Closed Grip Overhand Pull-Ups 07 ChEsT - Decline Push-Ups 08 BACK - heavy PantsR _ R _ R_ R_W_ R _ R _ R_ R_W_ R _ R _ R_ R_W_ R _ R _ R_ R_W_ R _ R _ R_ R_W_ Warm-Up (2:30 + 6:30)01 ChEsT - standard Push-Ups 02 BACK - Wide Front Pull-Ups 03 ChEsT - Military Push-Ups 04 BACK - Reverse Grip Chin-UpsR _ R_ R _ R _ R _ R_ R _ R _ R _ R_ R _ R _ R _ R_ R _ R _ R _ R_ R _ R _ You can see all my equipment including the Nordicflex and Chin-Up Max in What’s In My Home Gym.WOR K sh EET ChEs T & BACK DIs C 1DATE / WEEK
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