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Workout
Bulgarian squats 5x5
Plyometric press ups 5x5
Tricep exts. / dips 3x8
In and outs 3x16
Workout A
Bulgarian plyometric squats 5x5 each side
Wide grip plyometric press ups 5x5
Pull-ups 5x5
Hanging reverse shoulder shrugs 3x8
Assisted dips 3x8
One-legged calf raises 3x8 each side
In-and-outs 3x20
Workout B
Bulgarian plyometric squats 5x5 each side
Inverted body press 5x5
Pull-ups 5x5
Chin-ups 3x8
Close grip knuckle press ups 3x8
In-and-outs 3x20
Dorsal raises 3x20
Workout A
Bulgarian plyometric squats 5x5 each side
Wide grip plyometric press ups 5x5
Assisted pull-ups 5x5
Imaginary-weight hyper-tense shoulder shrugs 3x8
Assisted dips 3x8
One-legged calf raises 3x8 each side
In-and-outs 3x20
Workout A
Bulgarian plyometric squats 5x5 each side
Wide grip elevated press ups 5x5
Assisted pull-ups 5x5
Assisted dips 3x8
One-legged calf raises 3x8 each side
In-and-outs 3x20
Workout B
Bulgarian plyometric squats 5x5 each side
Assisted pull-ups 5x5
Assisted chin-ups 3x8
Close grip knuckle press ups 3x8
In-and-outs 3x20
Dorsal raises 3x20
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