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So, made some improvements and added three variations to the mix. (plus is increase in weight)

Dips + 70 lbs 10 X 3 +
Straight Bar Dips 10 X 3 (New)
Diamond Push-up 20 X 2
Regular Push-up 20 X 2
Wide Push-up  20 X 2

Dragon Flag X 10

Archer Push-ups 20 X 2 (New) Learn how
One Arm Assisted Push-ups 15 X 2 (each arm) (New)

Dragon Flag X 10

Decline Diamond Push-up 20 X 2
Decline Regular Push-up 20 X 2
Decline Wide Push-up 20 X 2

Dragon Flag X 10

Incline Diamond Push-up 20 X 2
Incline Regular Push-up 20 X 2
Incline Wide Push-up 20 X 2

3 reps of each
Low Cable Cross 25lbs 10 X 3 +
Mid Cable Cross 25lbs 10 X 3
High Cable Cross 30lbs 10 X 3


After you complete each set throw in a core exercise.

cheers

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