chest & Shoulders
flat bench barbell chest press
3 sets of 12
incline dumbbell chest press
3 sets of 12
incline cable flye
3 sets of 12
4122
standing cable crossover (high pulley with wrists together)
3 sets of 10
Drop set 15 reps
standing barbell shoulder press
4 sets of 8
seated dumbbell lateral raise
4 sets of 12
SUPERSET WITH
seated barbell frontal raise (underhand grip)
4 sets of 12
cable front raises
3 sets of 10
4010
FLAT BENCH BARBELL CHEST PRESS
|
INCLINE DUMBBELL CHEST PRESS
|
INCLINE CABLE FLYE
|
STANDING CABLE CROSSOVER (HIGH PULLEY WITH WRISTS TOGETHER) |
STANDING BARBELL SHOULDER PRESS
|
SEATED DUMBBELL LATERAL RAISE
|
SEATED BARBELL FRONTAL RAISE (UNDERHAND GRIP) |
CABLE FRONT RAISES
|