# Push A

Arm Circle · Scapular Push-Up · Push-Up · Jogging · Plyometric Push-Up · Triceps Extension · Pike Push-Up · Face Pull · Push-Up (Diamond) · Chest Opener Stretch · Lying Cross Stretch · Walking

## Warm-up

- 2 × 30-60s Arm Circle
- 2 × 10-12 Scapular Push-Up
- 2 × 6-8 Push-Up
- 1 × 1-3min Jogging

## Chest

- 3 × 1-5 Plyometric Push-Up
- 3 × 2-5 Triceps Extension - Chain
- 3 × 7-10 Pike Push-Up
- 2 × 10-12 Face Pull - Cable
- 2 × 7-10 Push-Up (Diamond)
- 3 × 1-90s Chest Opener Stretch
- 2 × 1-30s Lying Cross Stretch
- 1 × 3-5min Walking

## Shoulders


## Triceps


## Cooldown