Elite Level 6-Day Training Routine

Exercise 1 of 7

Dumbbell Alternating Shoulder Press and Twist

Equipment

Dumbbells

Sets

3

Reps

10*

Rest

30 sec

Play How to

*Per arm

Exercise 2 of 7

Banded Shoulder Internal/External Rotation

Equipment

Sets

3

Reps

10*

Rest

30 sec

*Per arm

Exercise 3 of 7

Handstand Pushup

Equipment

Sets

3

Reps

3

Rest

30 sec

How to

*Perform as a strict deficit handstand pushup.

Exercise 4 of 7

Handstand Pushup

Equipment

Sets

3

Reps

6

Rest

30 sec

How to

*Perform as a kipping handstand pushup.

Exercise 5 of 7

Handstand Pushup

Equipment

Sets

3

Reps

9

Rest

30 sec

How to

*Perform as a strict handstand pushup.

Exercise 6 of 7

Handstand Pushup

Equipment

Sets

3

Reps

12

Rest

30 sec

How to

*Perform as a kipping handstand pushup.

Exercise 7 of 7

Barbell Push Press

Equipment

Barbell

Sets

5

Reps

5

Rest

2 min*

Play How to

*Rest 2 min between sets, keeping weight at 75% of 1RM.