Beginner
Pole shoulders stretching
Lats - Lower chest
- Position yourself in front of a post, vertical bar, or door frame.
- Reach up with one arm and rest the top of it against the post.
- Advance your body slightly to achieve maximum shoulder extension.
- Hold that position for a set amount of time.
Routines
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Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
Incline push-ups
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Triceps ∙ LowerChest
Wide grip push-up
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Triceps ∙ LowerChest ∙ UpperChest
T push-ups
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Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Parallel bar knee twists
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Abs ∙ Obliques ∙ HipFlexors ∙ Lats
Knee push-ups
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