CHEST & SHOULDER

CHEST & SHOULDER, TRICEPS

Warm Up

1. Arm Circle - 10

2. Banded Pull Apart - 10

3. Push Ups - 10

4. Shoulder Rotation- 10

5. Band Lateral Raise -10

A. HEAVY STRENGTH ⚡🏋️

1.Barbell Flat Bench Press - 5 × 8 reps ( 3 sec slow eccentric )

2.Dumbbell Flat Bench Press - 4 × 8 reps

3.Barbell Standing Overhead Press ( 4 × 8 reps )

4.Dumbbell Arnold Press - 3 × 10 reps )

SUPERSET(3 Rounds) ⚡

A. Dumbbell Hex Press - 12 reps

B. DB Pec Fly - 12 reps

( 60 sec rest)

B. TRICEPS ( Strength + Pump) - 3 Rounds🏋️

1.Barbell Skull Crusher - 3 × 10 reps

2.Dumbbell Overhead Tricep Extension - 3 × 10 reps

Finisher⚡2 Round

Weighted Dips - 15