CHEST & SHOULDERS

⚡ WU

1’ Machine

10 Arm Circles (fwd/back)

10 Band Pull-Aparts

10 Shoulder Taps

10 Banded External Rotations

8 Empty Bar Bench Press

🦁 CHEST

1️⃣ BB Flat Bench Press - 10,8,8,8,6 (heavy, strength focus)

2️⃣ SUPERSET

• DB Pull over - 15×3

• DB Chest Fly - 12×3

🔥 SHOULDERS

3️⃣ DB Shoulder Press - 10×4

4️⃣ DB Lateral + Front Raise - 12×3

💥 TRICEPS

5️⃣ DB Skull Crushers - 12×3

6️⃣ Close-Grip Push-Ups - 12×3

🧊 FINISHER

×3

• 10 Push-Ups

• 15 Tricep Dips