CHEST & SHOULDER

CHEST & SHOULDER

Warm-up (8–10 min)

Arm Circle - 10

Shoulder Rotation- 10

Push-ups – 10

Light DB press – 10

🏋️

CHEST (Primary Focus)

1. Barbell Flat Bench Press

5 sets × 5–8 reps

Last set → Drop set

2. Flat Dumbbell Press

4 sets × 8–12 reps

(3 sec down)

3. Dumbbell Chest Fly (Flat Bench)

3 sets × 10–15 reps

4. DB Pull- Over

3 sets × 10/12 Reps

🏋️ SHOULDER

5. Seated Dumbbell Shoulder Press

3 sets × 8–12 reps

6. DB 6 way Shoulders - 6/8 Reps

TRICEPS 🏋️

7. Close Grip Barbell Press

3sets × 8–10 reps

8. Skull Crushers (Barbell / DB

3 sets × 10–12 reps

🔥 FINISHER 2 Rounds

Bench dips – 15

(Rest 30 sec)