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

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FLAT BENCH BARBELL CHEST PRESS

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INCLINE DUMBBELL CHEST PRESS

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INCLINE CABLE FLYE


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STANDING CABLE CROSSOVER (HIGH PULLEY WITH WRISTS TOGETHER)

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STANDING BARBELL SHOULDER PRESS
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SEATED DUMBBELL LATERAL RAISE
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SEATED BARBELL FRONTAL RAISE (UNDERHAND GRIP)

CABLE FRONT RAISES
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