Bell House Fitness – Home Gym
11.07.22 (No Measure)
EQUIPMENT
Every 2:00 for 3 sets:
:30 DB bench presses
Every 2:00 for 3 sets:
:30 DB push-ups
Every 2:00 for 3 sets:
:30 hand-release push-ups
BODYWEIGHT
Every 2:00 for 3 sets:
:30 strict handstand push-ups
Every 2:00 for 3 sets:
:30 deficit push-ups
Every 2:00 for 3 sets:
:30 hand-release push-ups
WORKOUT NOTES
7+ reps for all movements.
Use heavy DBs if possible (50/70 lbs).
Increase the interval to every 2:30 or every 3:00 if needed. Scale the push-ups to the knees.
WARM-UP
2 sets:
10 arm circles/direction
10 arm swings across
10 PVC pass throughs
10 alternating plank reaches
10 prone snow angels
10 push-ups
1 set:
:20 DB bench presses
– Rest :20
:20 DB push-ups
– Rest :20
:20 hand-release push-ups
– Rest :20
ACCESSORY
Post-workout:
5 sets:
:30 DB bent over rows
– Rest 1:00
STRETCHING
1 set:
1:00 lacrosse ball mash on deltoid/side
1:00 lacrosse ball mash on pec/side