Warm up: Incline dumbell bench press 1×15(light weight), incline dumbbell fly 1×15(light weight), seated dumbbell shoulder press 1×10(light weight). Stretch
Incline Dumbbell Bench Press: 3×8(heavy weight)
Incline Dumbbell Fly: 3×12(medium/heavy weight)
*Superset with
Standing Barbell Military Press: 3×10(light weight)
Standing Side Dumbbell Raises: 3×10(medium/light weight)
Superset with
Standing Front Dumbell Raises: 3×10(medium/light weight)
Standing Cable Chest Press: 3×12 (medium weight)
Rope face pull: 3×15 (medium/light weight)
Treadmill Circuit, Complete 5x: 1 Minute at 3mph/1 minute at 5.5mph/30 seconds at 8.5mph/1 minute at 5.5mph.
*Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.
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