| 01 SLOW MOTION 3 IN 1 PUSH-UPS |
| 02 IN & OUT SHOULDER FLYS |
| 03 CHAIR DIPS |
| 04 PLANGE PUSH UPS |
| 05 PIKE PRESSES |
| 06 SIDE TRI RAISES |
| 07 FLOOR FLYS |
| 08 SCARECROWS |
| 09 OVERHEAD TRICEP EXTENSIONS |
| 10 TWO-TWITCH SPEED PUSH-UPS |
| 11 Y-PRESSES |
| 12 LYING TRICEP EXTENSIONS |
| 13 SIDE TO SIDE PUSH UPS |
| 14 POUR FLYS |
| 15 SIDE LEANING TRICEP EXTENSIONS |
| 16 ONE ARM PUSH UPS |
| 17 WEIGHTED CIRCLES |
| 18 THROW THE BOMB |
| 19 CLAP OR PLYO PUSH UPS |
| 20 SLO-MO THROWS |
| 21 FRONT TO BACK TRICEP EXTENSIONS |
| 22 ONE-ARM BALANCE PUSH-UPS |
| 23 FLY-ROW PRESSES |
| 24 DUMBELL CROSS BODY BLOWS |
