This is the Push B workout from the Bodyweight Push Pull Legs plan. It trains Shoulders, Chest and Triceps across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Handstand Push-Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Handstand Push-Up | 3 × 10 |
 Push Up | 3 × 10 |
 Floor Tricep Dip | 3 × 10 |
 Incline Push Up | 3 × 10 |
 Bench Dip | 3 × 10 |
 Pike Push-Up | 3 × 10 |
