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hey there! here's an advance chest workout for those people who think they can do it *smirk*
*ATTENTION* you can not use MODIFIED push up as it says this is an ADVANCE exercise :)
if you disobey this we can see you from our laptop (^_^)
WARM UP TIME!!!
WARM UP TIME!!!
3 sets
Arms across chest : 20 reps
Full arm circle : 15 reps
Shoulder twist : 15 reps
Regular push up : 5 reps
Diamond Push up
Diamond Push up
4 sets
25 reps
Declined Push up
Declined Push up
4 sets
20 reps
Incline push up
Incline push up
4 sets
20 reps
Explosive push up
Explosive push up
3 sets
15 reps
One hand push up
One hand push up
3 sets
10 reps L/R
Wide push up
Wide push up
4 sets
25 reps
Push up hold
Push up hold
1 minute
Challenge Push up
Challenge Push up
in 2 minutes you should be able to do:
5 regular , 5 military push, 5 diamond, 5 wide and the rest of 2 minutes wide push up hold
while doing this YOU CAN'T REST well you can rest after 2minutes
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