‘Killer’ is in the title as this was my thoughts within 3 minutes! A lot of work focused on triceps and the chest, whilst involving the front delts and core!

The finisher will literally finish those triceps!

The timer will be on for 1 minute per exercise with 20 seconds rest inbetween!

For this workout, you will need dumbbells, your mat, a chair for some bodyweight dips (or dip bar) and I will be using a yoga block towards the end but this is not necessary!

The dumbbells I am using for your reference are 17.5kg and 9kg each!

STAPLE:
CHEST PRESS
FLYES
PUSH UPS

DIPS
TRICEP PUSH UPS
DIPS
TRICEP PUSH UPS


STAPLE:
CHEST PRESS
FLYES
PUSH UPS

DIAMOND PRESS
TRICEP PRESS
DIAMOND PRESS
TRICEP PRESS

STAPLE:
CHEST PRESS
FLYES
PUSH UPS

DEADSTOP WIDE PUSH UPS
DEADSTOP TRICEP PUSH UPS
DEADSTOP WIDE PUSH UPS
DEADSTOP TRICEP PUSH UPS

STAPLE:
CHEST PRESS
FLYES
PUSH UPS

ELEVATED PUSH UP TO SIDE PLANK
SWITCH SIDE!
ELEVATED HIGH TO LOW PLANK (switch)
SWITCH SIDE!

FINISHER!

100 x COBRAS!

50 x NEUTRAL HAND POSITION!

50 x DIAMOND HAND POSITION!

This workout makes me think about all the places I have performed this combination of chest press, flyes and push ups! It was always part of my routine and many of the people I have trained over the years in person were well used to this being a common format in upper body days!

And the finisher! You know it’s been a tough workout when by the end you are down to only afew cobra push ups at a time in the finisher!

It’s week 6! Let’s smash this workout!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases