- Weighted Hand-release Push-up
- 3 sets x 15 reps
- Wear a vest or have partner place a 25lb plate on your back.
- Dumbbell Bench Dropset
- 4 sets x 6+6 reps
- Perform 6 reps with heavy dumbbells, then drop 20% and immediately perform 6 more.
- Banded Wide-grip Bench
- 4 sets x 12 reps
- Incline Bench
- 4 sets x 12 reps
- Wide Ring Push-up
- 45 total
- Set rings wider than normal and about 2" off ground. Perform push-ups keeping arms out wide to engage more of the chest. Be careful to not put too much pressure on your shoulders.
Fireman
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