CHEST & SHOULDER

CHEST, SHOULDER & TRICEPS

Warm-Up

Row / Bike - 1 mnt

Arm Rotation - 10

Shoulder Rotation- 10

Band pull-apart – 10

Push-ups – 10

DB Lateral Raises – 10

🏋️‍♀️ MAIN WORKOUT HEAVY CHEST POWER

𝟭. Barbell Flat Bench Press – 4 × 10

𝟮. Reverse Grip DB Bench Press – 4× 10

𝟯.DB Pec Fly - 4 × 10

SUPERSET 1– SIDE DELTS

1️⃣ Dumbbell Lateral Raise – 3×12 reps

2️⃣ Upright Row (Barbell / DB) – 3 ×10 reps

SUPERSET 2 – TRICEPS MASS

1️⃣ Close-Grip Barbell Bench Press – 3×8 reps

2️⃣ Dumbbell Overhead Triceps Extension – 3×10 reps

FINISHER 🔥

Hand Stand Hold - 20 sec