CHEST & SHOULDERS
- nayansandra15
- Oct 30
- 1 min read
🔥 WU
-500m
-10 Arm Circles (fwd/bwd)
-10 Banded Pull-Aparts
-10 Banded External Shoulder Rotations
-10 Push-Ups
-10 Light DB Shoulder Press
🏋️ CHEST
1️⃣ BB Bench Press - 8×5 (strength focus)
2️⃣ DB Single-Arm Chest Press - 10×3
3️⃣ SUPERSET
• DB Flat Fly - 12×3
• DB Hex Press - 12x3
💪 SHOULDERS
4️⃣ BB Overhead Press -10×4
5️⃣ Lateral Raises + Front Raises - 12×3
⚡ TRICEPS
6️⃣ BB Close-Grip Press - 10×3
7️⃣ DB Skull Crushers - 12×3
🔪 FINISHER
×3
- 10 Close-Grip Push-Ups
- 10 Push-Ups
- 15 DB Kickbacks
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