💪🏽CHEST & SHOULDERS

🔥 WARM-UP

(Prep chest, shoulders, triceps)

•Arm circles ×10 (forward & backward)

•Banded pull-aparts ×10

•Scapular push-ups ×10

•PVC pass-throughs ×10

•Push-ups ×10

•350m Ski or Row

💥 MAIN WORKOUT

🟥 CHEST FOCUS

1️⃣ BB Bench Press

 • Compound – Chest + shoulders + triceps

 • Reps: 12, 10, 10, 8

2️⃣ DB Squeeze Press

 • Isolation – Inner chest focus

 • Reps: 10 × 4 sets

3️⃣ DB Pullovers

 • Compound – Chest + lats + shoulders

 • Reps: 10 × 4 sets

🟨 SHOULDER FOCUS

4️⃣ BB Shoulder Press

 • Compound – Shoulders + chest + triceps

 • Reps: 10 × 4 sets

5️⃣ Plate Shoulder Rotations + Press

 • Compound – All-around shoulder control & burn

 • Reps: 12 × 4 sets

6️⃣ DB Rear Delt Fly (1-sec hold, slow down)

 • Isolation – Rear delts

 • Reps: 15 × 3 sets

💪 TRICEPS FOCUS

7️⃣ Skull Crushers

 • Isolation – Triceps

 • Reps: 12 × 3 sets

🔪 FINISHER

(High-rep burnout – 3 rounds: 20 → 15 → 10 reps each)

•DB Lateral Raises → Isolation – Side delts

•Classic Push-Ups → Compound – Chest + shoulders + triceps

•DB Tricep Extensions → Isolation – Triceps