STOP PLAYING THE GAME YOU BANG HOT CHICKS BY JUST TAKING PUSH-UPS, FELLAS, HERE I WROTE A STARTER PROGRAM FOR YOU: FOLLOW THIS FOR A FEW MONTHS, MAYBE THESE CHICKS REJECT YOU POLITELY INSTEAD OF CALLING THE POLICE.

Warm-up Treadmill Time: 10 min Speed: 6 45 sec
Chest Chest Press 3 x (10,10,8) 45 sec
Chest Incline Machine Press 3 x (10,10,8) 45 sec
Chest Fly Machine 3 x (10,10,10) 45 sec
Chest Push Up 3 x (max) 45 sec
Hind Arm Tricep pushdown 4 x (12,10,10,8) 45 sec
Rear Arm Rope Pushdown 3 x (8,10,12) 45 sec
Rear Arm Bench Dips 3 x (10,10,10) 45 sec


DAY 2 MOVEMENTS NUMBER OF SETS AND REPEATS REST TIME BETWEEN SETS
Warm-up Treadmill Time: 10 min Speed: 6 45 sec
Back Seated Cable Lat Pulldown 3 x (10,10,10) 45 sec
Back Reverse Grip Pulldown 3 x (10,10,10) 45 sec
Back Seated Cable Row 3 x (10,10,10) 45 sec
Back Hyperextension 3 x (10,10,10) 45 sec
Forearm Dumbell Curl 3 x (10,10,10) 45 sec
Forearm Hummer Curl 3 x (10,10,10) 45 sec
Forearm Standing Cable Curl 3 x (10,10,10) 45 sec

DAY 3 MOVEMENTS NUMBER OF SETS AND REPEATS REST TIME BETWEEN SETS
Warm-up Treadmill Time: 10 min Speed: 6 45 sec
Shoulder Machine Shoulder Press 3 x (10,10,10) 45 sec
Shoulder Dumbbell Front Raise 3 x (10,10,8) 45 sec
Shoulder Dumbell Side Lateral Raise 3 x (10,10,8) 45 sec
Shoulder Dumbbell Upright-row 3 x (10,10,10) 45 sec
Leg Leg Press 4 x (10,10,10,10) 45 sec
Leg Leg Extension 3 x (12,10,10) 45 sec
Leg Standing Calf Raises 3 x (10,10,10) 45 sec

ENJOOYYYYYYYYYYYYYYYYYYYYY