CHEST & SHOULDER

Chest, shoulder & Triceps

⚡ WU

2' Machine

10 Arm Circles (fwd/bwd)

10 Band Pull-Aparts

10 Banded External Rotations

10 Scapular push-ups

10 Push-Ups

🏋️ WORKOUT

CHEST

1️⃣ BB Bench Press - 8,6,5,5,5 (progressive load)

2️⃣ DB Single-Arm Chest Press - 12×3

3️⃣ DB Flys - 12×3

SHOULDERS

4️⃣ DB Shoulder Press - 10×4

5️⃣ DB Rear Delt Flys - 12×3

TRICEPS

6️⃣ SUPERSET

• Close-Grip BB Bench - 12×3

• Overhead DB Extension - 12×3

FINISHER

20-15-10

• Push-Ups

• Close Push-Ups