CHEST & SHOULDERS

🔥 WU

-500m

-10 Arm Circles (fwd/bwd)

-10 Banded Pull-Aparts

-10 Banded External Shoulder Rotations

-10 Scapular push-ups

-10 Push-Ups

-10 Light DB Shoulder Press

🏋️ STRENGTH (P4)

1️⃣ BB Bench Press - 5×5

2️⃣ DB OHP - 8×5

💪 HYPERTROPHY (P3)

3️⃣ DB Single-Arm Chest Press - 10×4

4️⃣ SUPERSET

• DB Flat Fly - 12×3

• DB Hex Press - 12x3

5️⃣ Plate Rotations + Press - 12×3

⚡ STRENGTH ENDURANCE (P2)

6️⃣ Dips - 10×3

7️⃣ DB Skull Crushers - 12×3

🔪 FINISHER

- 5 Wall walk

- 10 Push-Ups

- 15 DB Kickbacks