CHEST & BICEPS

WARM UP

3x

- 40 m shuttle run

- 10 toes touch

- 10 Burpes

WORKOUT

18-12-8

-BB chest press

- DB pullover

- incline push up ( legs on step)

-DB single hand alt chest press (on the bench)

Super sets: 12/8/5

-BB biceps curl

-deficit push up

CARDIO

Super 10

3x

- 10 calories

- 10 Mountain climb-ill

- 10 hands release push up