9-7-5 Wave - Back & Chest...

LeverEdge Rows - 90-110–140/110-140-160

LeverEdge Press - 200lbs-215lbs-230lbs/215lbs-230lbs-245lbs-

1.5 Rep Incline DB Bench Press - 35lbs-45lbs-55lbs/45lbs-55lbs-70lbs

Cable Row - 130-140-150/140-150-160 Superset: Low-to-High Cable Flys - 6x8 @ 30lbs

DB Hex Press - 3x8 @ 30lbs

Benefits Of The Dumbbell Hex Press

1. Extra Chest Tension

2. Stronger Contraction

3. Easier On The Shoulders

4. Great Triceps Workout

5. Skin-splitting Pumps

Cash Out: Dynamic Front Levers & Tiger Bend Push Ups - 3x6 (Superset) 

Technique to do tiger bend pushup

“This is an advanced progression of regular push-ups. So if you’re not comfortable with regular push-ups, you should not try tiger push-ups at all. However, this is a great exercise and can be used to work your way up to the freestanding handstand push-ups. Following are the steps involved in executing the perfect tiger push up.

1. Get in the top position of a push-up and extend your arms. The neck and the back must be in a straight line. Place your hands a little wider than the shoulder width and tighten up your core. This is your starting position for the push-up. 

2. Now lower yourself to the bottom position until your chest almost touches the floor. Push yourself back by getting the forearms and back of the elbow to the ground position. At this point, the hip may rise a little high.

3. Now go back to the bottom position of push-up by pushing forward, and later go back to the starting position by pushing up.

4. Repeat. Perform as many repetitions as possible.

Muscles involved in tiger bend push-ups

Tiger bend push-ups is an effective exercise that targets various smaller and larger muscle groups. The primary targets of this exercise are the triceps and the shoulder muscle. This exercise enhances the quality of pectorals, deltoids, trapezius, and triceps”. - Superhuman.Fitness