Notes
(try these some time http://www.mytrainerbob.com/blog-posts/bob-harpers-inside-out-method-cardio-pushups
P90X - 09 - Chest, Shoulders, and Triceps
Slow Motion 3 in 1 Push Ups - 12
Bonus Military Push Ups - 10
In and Out Straight Arm Shoulder Flys (15 lb) - 16
Chair Dips - 27
Plange Push Ups (fingers out) - 16
Pike Press - 12
Side Tri Rise - 12
Floor Flys - 20
Scarecrows (15 lb) - 12
Overhead Tricep Extensions (15 lb) - 12
Two Speed Twitch Push Ups - 28
Y Press (25 lb) - 12
Lying Down Tricep Extensions (25 lb) - 12
Side to Side Push Ups - 12
Pour Flys (15 lb) - 11
Seated Side Leaning Tricep Extensions (12.5 lbs) - 11
One Arm Push Ups - 6
Weights Circles (10 lbs) - 2 sets 20, break between
Throw the Bomb (12.5 lb) - 10
Clap or Plyo Push Ups - 10 (this one is hopeless)
Slow Mo Throw (10 lb) - 12
Front to Back Tricep Extensions (7.5 lb) - 10
One Arm Balance Push Ups - 12
Fly - Row - Press (15 lb) - 10
Dumbbell Cross Body Blows (35 lb) - 16 - palms toward body