CHEST & TRICEPS

WARM UP

- 200m High knees

- 150m Machine

WORKOUT

- 20 Chest press empty bar

- Weighted chest press 20/15/10/8

- Push up 12x3

- DB fly with ball 20/15/10/8

- DB pull over 15/10/8

-DB triceps curl 20/15/10/8

-Bench dips 12x4

Cardio

3 Rounds

- 30 cal Machine

- 10 Burpees

- 5 Box jump