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CHEST & TRICEP

WARM UP

3x

- 100 m machine

- 30 ‘’ straight plank hold

- 10 Burpee’s


WORKOUT

3 Sets 14/12/8

-DB incline bench chest press

- Eccentric push up

- DB chest fly on the bench(bench flat in the grown)

- back push ups 10*3

-DB Triceps extension seated on the bench

- BB close grip bench press


CARDIO

3x

- 10 cal rowing machine

- 10 inchworms

- 15 bicycle crunch

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