Monday — Push + Core
Week 6 — Volume increase
4 sets, push reps
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Archer push-upsor slow push-ups (3s down) | 4 × 6–10 | 75s |
| Pike push-ups (elevated feet) | 4 × 8 | 75s |
| Dips (chair or parallel bars) | 4 × 10–15 | 60s |
| L-sit progression (tuck) | 4 × 10–15s | 60s |
| Ab wheel rollout (or plank variations) | 3 × 8 | 60s |