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 - 12,10,8,6, (progressive load)

2️⃣ DB Single-Arm Chest Press - 12×3

3️⃣ DB Flys - 12×3

SHOULDERS

4️⃣ DB Arnold Press - 10×4

5️⃣ DB Rear Delt Flys - 12×4

TRICEPS

6️⃣ SUPERSET

• DB Overhead Triceps Extension - 12 × 3

• DB kick back - 12×3

⚡FINISHER 2 Rounds

Weighted Dips - 10