CHEST & SHOULDER

Chest, Shoulder & Triceps

🔥 WU

Arm Circles - 10

Band pull apart – 10

Push-ups – 15

Empty bar press – 2 sets

🏋️‍♂️ SUPERSETS 1

(Chest strength)

1. Barbell Bench Press (4 × 8 reps)

2. Push-ups (4× 12 reps)

Superset 2 (Chest volume)

1. Dumbbell Flat Press (3 × 8 reps)

2. Dumbbell Chest Fly (flat) – (3 ×12 reps)

Superset 3 (Shoulder power)

1. Barbell Overhead Press (3 × 8 reps)

2. Dumbbell Lateral Raise (3 ×12)

Superset 4 (Front delt + pump)

1. Plate Front Raise ( 3× 12 reps)

2. Upright Row (DB / Bar) (3 ×12 reps)

Superset 5 (Triceps strength)

1. Close-Grip Bench Press ( 3× 10 reps )

2. Bench Dips (weighted possible) ( 3 × 12 reps)

Finisher⚡

1. Skull Crusher ( DB) (3 × 10 reps)

2. Overhead DB Triceps Extension (3 × 12 reps)