CHEST & SHOULDER

Chest, Shoulder, Triceps

WARMUP

Shoulder rotations * 20

Push-ups * 10

Light dumbbell bench press * 15

SUPERSET 𝗔

𝟭. Barbell Flat Bench Press (4 sets * 8 reps)

𝟮.Dumbbell Squeeze Press (4 sets * 12 reps)

SUPERSET 𝗕

Shoulder Strength + Volume

Barbell Overhead Press (Standing) ( 4 sets*8 reps)

𝟮.Dumbbell Lateral Raise ( 4 sets *15 reps)

SUPERSET 𝗖

Triceps & Stability

𝗔. Dumbbell Tate Press (3 sets *12 reps)

𝗕. Dumbbell Overhead Triceps Extension ( 3 sets * 12 reps

SUPERSET 𝗗

𝟭. Dumbbell Reverse-Grip Flat Bench Press (3 sets *10 reps)

𝟮. Push-ups ( 3–1–1) 3 sets * max reps

FINISHER ⚡

𝟭.Dumbbell Front Raise + Dumbbell Lateral Raise Combo (3*15)