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 - 8
In and Out Straight Arm Shoulder Flys (16 lb) - 16
Chair Dips - 23
Plange Push Ups (fingers out) - 16
Pike Press - 8
Side Tri Rise - 12
Floor Flys - 16
Scarecrows (16 lb) - 14
Overhead Tricep Extensions (16 lb) - 12
Two Speed Twitch Push Ups - 21
Y Press (25 lb) - 12
Lying Down Tricep Extensions (25 lb) - 13
Side to Side Push Ups - 12
Pour Flys (16 lb) - 12
Seated Side Leaning Tricep Extensions (10 lbs) - 11
One Arm Push Ups - 6
Weights Circles (10 lbs) - 2 sets 20, break between
Throw the Bomb (10 lb) - 11
Clap or Plyo Push Ups - 10 (this one is hopeless - do regular)
Slow Mo Throw (10 lb) - 9
Front to Back Tricep Extensions (7.5 lb) - 10
One Arm Balance Push Ups - 8
Fly - Row - Press (16 lb) - 10
Dumbbell Cross Body Blows (30 lb) - 13 - palms toward body