CHEST & SHOULDER

Chest, Shoulder & Triceps

Warm Up

Arm Circles - 15

Chest Openers- 15

Scapular PushUps -15

Band Pull Aparts -15

A. Superset - 3 Rounds

1. Barbell Bench Press ( 8-10 reps)

2. Dumbbell Chest Fly ( 12- 15 reps)

B.Superset - 3 Rounds

1.Dumbbell Flat Bench Press - 10 reps

2.Push Ups ( 15)

C. Superset - 3Rounds

1. Barbell Shoulder Press - 8 reps

2. Dumbbell Lateral Raises -15 reps

3. Dumbbel Upright Row

D. Superset - 2 Rounds

1. Dumbbell Overhead Triceps Extension - 12 to 15 reps

2.Dumbbel Kickbacks - 15 reps

3.Barbell Close - Grip Bench Press - 10 reps

Finisher

Diamond Push - Ups - 15