# The First Step

Let's get it done

## Workout A: Chest and 3D Shoulders

Push-Up (Decline) · Pike Push-Up · Depth Drop Push-Up · Lateral Raise · Rear Delt Fly

### Workout

- 3 × 10-15 Depth Drop Push-Up
- 4 × 12-15 Lateral Raise - Dumbbell
- 4 × 8-12 Push-Up (Decline) - Stability Ball
- 4 × 15-20 Rear Delt Fly - Dumbbell
- 3 × 6-10 Pike Push-Up


## Workout B: Legs, Back and Core

Split Squat (Bulgarian) · Glute Bridge · Hyperextension (Back Extension, Horizontal) · Plank · Towel Pull-Up

### Workout

- 3 × 10-12 Split Squat (Bulgarian)
- 3 × 15-20 Glute Bridge
- 3 × 12-15 Hyperextension (Back Extension, Horizontal)
- 3 × 30-45 Plank
- 4 × 10-12 Towel Pull-Up - Pull Up Bar