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CHEST & TRICEPS

WU

-150m

-10 Ring row

-10 shoulder taps

-10 ⁠Superman

WORKOUT

1- Decline push up until failure 3x

2- BB chest press 15/10/8

3- decline bech alt DB press 12/8x4

4- DB decline bench close press to fly 5/10/8

5- Declined bench DB press to close press

6- Weighted dips 12x3

7- Single DB kick back 15/10/8

CARDIO+ABS

3x

-12- 15 CAL row/sky machine

-20 Plank with hips dips

-50 Skipping rope

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