PIPES LIKE AN EGYPTIAN

Pharaoh Push Ups
4 sets x 10 reps (3-0-1-1) rest 45 sec
- (3 sec lower - 0 - 1 sec lift - 1 sec pause at top )
- tuck elbows in & place hands further forward

TRICEP KILLER

Tricep Overhead Extensions W/Rope
4 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)
- set up rope attachment at hip level