Monday — Upper A (Push, Supersets)
Week 12 — Test yourself
Max rep benchmarks
| Group | Exercise | Sets x Reps |
|---|---|---|
| A1 | Archer push-ups | 4 × 8 each |
| A2 | Pike push-ups (feet elevated) | 4 × 10 |
| B1 | Dips | 4 × 12 |
| B2 | Diamond push-ups | 4 × 10 |
| Finisher | Push-up AMRAP | 1 × max |
Week 12 — Test yourself
Max rep benchmarks
| Group | Exercise | Sets x Reps |
|---|---|---|
| A1 | Archer push-ups | 4 × 8 each |
| A2 | Pike push-ups (feet elevated) | 4 × 10 |
| B1 | Dips | 4 × 12 |
| B2 | Diamond push-ups | 4 × 10 |
| Finisher | Push-up AMRAP | 1 × max |