CHEST & TRICEPS

WARM UP

- 10 jumping jacks

- 250 m machine

WORKOUT

Super sets 15-10-8

- chest press

- wide push up

Super sets 15-10-8

-Diamond press

-Diamond push up

15-10-8

-single arm alternating flues neutral grip

-Skull crushers (back on the grown)

- Over head extension

CARDIO

2 rounds

-30 single under

- 8 calories machine

-12 step up on the box