Wide grip push-ups Diamond presses (triceps and front delts) Knuckle push-ups (triceps, wrists, and front delts) Regular push ups, with arms placed on the ground shoulder width apart, keeping the elbows close to the side.
In the first week, you choose only one exercise which you will perform 4-5 sets of (all to be followed with 45 seconds of rest between sets) In the second week, you choose another exercise which you will perform 4-5 sets of(all to be followed with 45 seconds of rest between sets) In the third week, you choose another exercise which you will perform 4-5 sets of(all to be followed with 45 seconds of rest between sets) In the fourth week, you choose another exercise which you will perform 4-5 sets of(all to be followed with 45 seconds of rest between sets) After the first 4 weeks, your program will change; now you pick three exercises, one exercise for each workout....