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CHEST & TRICEPS

WARM UP

- 200m machine

- 20 squat jacks


WORKOUT

*Super set 15/10/8/5

- chest press

- DB push up 10*3


- DB pull over drop set 5-8-12-16

- DB fly (back on the ball) 12*3


*Super set 15-10-8

- Hands close chest press

- triceps Push up bench


- double triceps kick back 12*4


CARDIO

3 rounds:

- 10 CAL

- 10 Burpees

- 30 skipping rope

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