‘The Pump Chaser’ Chest & Tris

warm up

3 rounds

:25 shoulder passes

:25 alternating chest stretch on wall

3 rounds

:25 chest flys on bench (light)

:25 bent over flys

3 rounds

:25 bar hangs

:25 high plank

3 rounds

:25 bird dogs

:25 push ups

Workout

4 rounds

:25 incline db bench press (heavy)

:25 incline db bench press (light)

:50 rest

4 rounds

:25 db bench press (heavy)

:25 db bench press (light)

:50 rest

4 rounds

:25 nuetral grip bench press (heavy)

:25 neutral grip bench press (light)

:50 rest

4 rounds

:25 skull crushers (heavy)

:25 skull crushers (light)

:50 rest

4 rounds

:25 tricep push downs (heavy)

:25 tricep push incline (light)

:50 rest

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552

Free Online Self Defense Course - https://youtube.com/@gameface212?si=JAO0KEAVA8BvWi5R

Sample of Simulated attack - https://youtu.be/gLbpAHZ0CpE?si=T0z38B7tqHBhxhBd

Check out the SABRE brand for safety products - https://www.sabrered.com/?afmc=AJTUCKER&utm_campaign=AJTUCKER&utm_source=leaddyno&utm_medium=affiliate

Check out Advocare for Supplements -

https://www.advocare.com/home/?D=08092107

#selfdefense #ajtuckersd

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive. Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552