Chest + Shoulders

Warm-up: Decline dumbbell bench press 1×15 (light weight), decline dumbbell fly 1×15 (light weight), dumbbell side to front raise 1×10 (light weight). Stretch

Decline Dumbbell Bench Press: 3×10 (medium/heavy weight)

Decline Alternating Arms Bench Press: 3×10 (medium weight)
*Superset with
Front Plate Raise to Overhead: 3×10 (medium/light weight)

Decline Dumbbell Fly: 3×10 (medium weight)
Superset with
Dumbbell Side to Front Raise: 3×10 (medium weight)

Overhead Plate Walk: 3×20 steps (medium weight)
Superset with
Bent Over Dumbbell Row, Palms Facing Each Other: 3×10 (medium weight)

Push-Ups: 3×15
Superset with
Bent Over Dumbbell Row, Palms Facing Back: 3×10 (medium weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.