TREASURE CHEST (& SHOULDERS)
Simple & brutal (the twin pillars of DBU)...step by step...day by day.
Don't race ahead even if you find the early days easy.
If you need to then modify then take some of the press-up strain on your knees.
Oh yes and don't forget the rest days - even if you don't feel you need them.
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Remember to treat your body to a couple of minutes upper body stretches before (get your body ready) and after (get your muscles growing)
- Day 1: 30 press-ups / 20 chair dips
- Day 2: 2 sets of 20 press-ups / 20 chair dips
- Day 3: 2 sets of 25 press-ups / 20 chair dips
- Day 4: 2 sets of 30 press-ups / 25 chair dips
- Day 5: 2 sets of 35 press-ups / 30 chair dips
- Day 6: REST DAY
- Day 7: 30 press-ups + 10 diamond press-ups / 2 sets of 20 chair dips
- Day 8: 35 press-ups + 15 diamond press-ups / 2 sets of 20 chair dips
- Day 9: 35 press-ups + 20 diamond press-ups / 2 sets of 25 chair dips
- Day 10: 40 press-ups + 20 diamond press-ups / 2 sets of 25 chair dips
- Day 11: 40 press-ups + 25 diamond press-ups / 2 sets of 30 chair dips
- Day 12: REST DAY
- Day 13: 50 press-ups + 25 diamond press-ups / 35 chair dips
- Day 14: 2 sets of 30 press-ups + 30 diamond / 40 chair dips
- Day 15: 2 sets of 35 press-ups + 30 diamond / 45 chair dips
- Day 16: 2 sets of 35 press-ups + 35 diamond / 50 chair dips
- Day 17: 60 press-ups + 30 diamond press-ups
- Day 18: REST DAY
- Day 19: 30 decline press-ups + 30 press-ups+ 30 diamond press-ups / 2 sets of 20 dips
- Day 20: 35 decline press-ups + 35 press-ups + 30 diamond press-ups / 2 sets of 25 dips
- Day 21: 35 decline press-ups + 35 press-ups + 35 diamond press-ups / 2 sets of 35 dips
- Day 22: 40 decline press-ups + 35 press-ups + 35 diamond press-ups / 2 sets of 40 dips
- Day 23: 40 decline press-ups + 35 press-ups + 35 diamond press-ups / 2 sets of 45 dips
- Day 24: REST DAY
- Day 25: 40 decline press-ups + 40 press-ups + 40 diamond press-ups / 40 dips
- Day 26: 45 decline press-ups + 45 press-ups + 45 diamond press-ups / 45 dips
- Day 27: 50 decline press-ups + 50 press-ups + 50 diamond press-ups / 50 dips
- Day 28: 50 decline press-ups + 50 press-ups + 50 diamond press-ups / 50 dips
- Day 29: REST DAY
- Day 30: 100 press-ups & 50 chair dips