one arm push ups workout

 2 reps each arm with rest between arms 30 seconds
 7 minute rest
 2 reps each arm without rest between arms
30 minute rest
 2 reps each arm no rest between arms
18 minute rest  negative pushups 5 reps for each arm
14 minute rest   10 archer pullups each arm
 2 reps each arm
 rest 20 diamond pushups