WORKOUT THREE

Workout overview

SetsRest
1. Chest-to-wall handstand shrugs22 min
2. Handstand wall walks32 min
3. Pike push-ups32 min
4. Decline push-ups32 min
5. Scap push-ups22 min

Warmup (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups 10 reps
5. Scapula push-ups5 reps
6. Push-ups 10 reps

1. Chest-to-wall handstand shrugs: 2 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
8 reps9 reps10 reps10 reps11 reps12 reps

2. Handstand wall walks: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
345667

3. Pike push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
667788

4. Decline push-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101112131415

5. Scap push-ups: 2 sets with 2 min rest
Week 1Week 2Week 3Week 4Week 5Week 6
101011111212
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Cool-down

A. Overhead stretch: 1 min
Target area: thoracic spine
B. Straddle stretch: 1 min
Target area: adductors, hamstrings
C. Shoulder extension stretch: 1 min
Target area: anterior deltoid, pecs


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