Categories
Exercises

CHEST EXERCISES

With the time that you have. Pick some exercises and train.

Dumbbell Flat Bench Fly : 4 x 10 reps

Dumbbell Flat Bench Squeeze Press : 10 reps

Classic Push-Ups : 4 x 10

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Shoulder Tap Push-Ups : 4 x 10

Beast Loaded Push-Ups : 4 x 10

Spiderman Push-Ups : 4 x 10

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Classic to Diamond Push-Ups : 4 x 10

Power Push-Ups : 4 x 10

Dumbbell Flat Bench Press : 4 x 10

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Floor Dumbbell Flyes 4 x 10

Standing Dumbbell Fly : 4 x 10

Incline Barbell Bench Press : 4 x 10

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Flat Bench Close Grip Dumbbell Chest Press : 4 x 10

Flat Bench Dumbbell Chest Flys : 4 x 10

Incline Dumbbell Chest Press : 4 x 10

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Explosive Push-Ups : 4 x 20

Lateral Push-Ups : 4 x 20

Arrow Push-Ups : 4 x 20

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Decline Push-Ups : 4 x 20

Incline Push-Ups : 4 x 20

Prowler Pus-Ups : 4 x 20

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Categories
Exercises

Exercises

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Take Your Pick

120 double under

240 double under

60 leg raises

two mile jog

three mile jog

six mile jog

nine mile jog

eleven mile jog

Glutes & Legs

donkey kick 30 secs

bridges 15 secs

forward lunges 30 secs

squat 15 secs

side lunge 30 secs

stand up crunches 30 secs

high knees 30 secs

wall push up 40 secs

Push Ups & Jump Ins

357

three push ups jump in five push ups jump in seven push ups one set

do ten sets