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CHEST & TRICEPS

WARM UP

3x:

- 150m row

- 30 shoulder tap


WORKOUT

*super sets

- Eccentric single DB 13/9/5

- hands elevated push ups R/L 10*3

- single DB press to triceps pull over upper back on the bench 10/8/10

- DB fly (laying on the bench ) 12/8/5

*Super sets

- Ticeps push up dynamic 12*3

- Triceps kick back DB 15/10/8


CARDIO

3x:

- 12 cal row

- 15 HRPU

- 10 jumping jacks

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