CHEST & SHOULDERS
- nayansandra15
- Oct 16
- 1 min read
⚡ WU
1’ Machine
10 Arm Circles (fwd/back)
10 Band Pull-Aparts
10 Banded External Rotations
10 Shoulder Taps
10 Weighted Shoulder Rotations
8 Empty bar Bench Press
🦁 CHEST
1️⃣ Barbell Bench Press - 5×5 (heavy)
2️⃣ SUPERSET [×3]
• Single-Arm DB Press - 12
• DB Flys - 12
🔥 SHOULDERS
3️⃣ DB Shoulder Press - 10×4
4️⃣ SUPERSET [×3]
• DB Lateral Raises - 12
• DB Rear Delt Fly - 12
⚔️ TRICEPS
5️⃣ Close-Grip Bench Press - 12×3
💥 FINISHER
Push-Up Ladder: 1 → 10 → 1
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