CHEST & SHOULDER

Chest, Shoulder, Triceps

Warm Up

1. Arm Circle

2. Banded Pull Aparts(10)

3.Chest Opener Stretch

4. Shoulder Rotation

5. Scap Push- ups (10)

A. HEAVY STRENGTH

1.Barbell Flat Bench Press ( heavy 5*5) 3 sec slow eccentric

2.Dumbbell Flat Bench Press( Neutral Grip)4*8

3.Barbell Standing Overhead Press ( 4*8)

4.Dumbbell Arnold Press (3*10)

SUPERSET(3 Rounds)

A. Dumbbell Hex Press - 12 reps

B. Barbell Close - Grip Bench Press - 10 reps

( 60 sec rest)

B. TRICEPS ( Strength + Pump)3 Rounds

1.Barbell Skull Crusher (3*10)

2.Dumbbell Overhead Tricel Extensio (3*12)

Finisher⚡1 Round

Normal push-ups -10

Knee push- ups -10

Wide push-ups - max reps