Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), Dumbbell shoulder press 1×10 (light weight), dumbbell side raise 1×10 (light weight). Stretch

Flat Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Dumbbell Shoulder Press: 3×8 (medium weight)

Flat Bench Fly: 3×10 (medium weight)
Superset with
Seated Rear Delt Fly: 3×10 (medium weight)

Incline Barbell Bench Press: 3×10 (medium weight)
Superset with
Standing Front Plate Raise: 3×8 (heavy weight)

Push-Ups Holding Edge of Bosu with Round Side Down: 3×12
Superset with
Leaning Side Raise: 3×12 (medium weight)

Elevated Bicycle Crunches: 3×15
Superset with
Upright Flutter Kicks: 3×20

HIIT on Treadmill for 15 minutes: Alternate between 3mph for 1 minute and 8.5+mph for 30 seconds.

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

Pin the graphic below for quick reference during workout.

12.5.17 Chest Shoulders Abs

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Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×10 (light weight). Stretch

Barbell Bench Press: 3×8 (heavy weight), 2×6 (10lb less)

Seated Dumbbell Alternating Press: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Around the World: 3×10 (medium weight)

Incline Fly: 3×8 (medium weight)
Superset with
Front Plate Raise: 3×10 (medium weight)

Low Cable Crossover: 3×12 (light weight)

Standing Cable Crunch: 3×15 (medium weight)
Superset with
Kneeling Cable Crunch: 3×15 (medium weight)

Cable Judo Flip: 3×10 (medium weight)

HIIT on Treadmill: Alternate between 3mph for 1 minute and 8+mph fr 30 seconds for 15 minutes total.

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

Pin the graphic below for quick reference during workout.

11.28.17 Chest Shoulder Abs

 

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretch

Barbell Bench Press: 3×8 (heavy weight), 2×8 (10lb less)

Seated Arnold Press: 3×8 (medium weight)

Dumbbell Pullover: 3×10 (medium weight)
Superset with
Standing Dumbbell Side Raise: 2×12, 1×10 (medium weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)
Superset with
Incline Dumbbell Front Raise: 3×8 (medium weight)

Push-ups Holding Handles or Dumbbells: 3×8
Superset with
Car Drivers: 3×12 (medium weight)

Russian Twist on Exercise Ball: 3×15 (lightweight)

V-Crunch: 3×15
Superset with
Plank with Opposite Hand to Toe Touch: 3×20

Pin the graphic below for quick reference during your workout.

11.21.17 Chest Shoulders Abs

 

Chest/Shoulders/Abs

Warm-up: Decline dumbbell bench press 1×20 (light weight), dumbbell shoulder press: 1×10 (light weight), side dumbbell raise 1×10 (light weight). Stretch

Decline Dumbbell Bench Press: 3×10 (medium weight)
*Superset with
Standing Around the World: 3×10 (medium weight)

Decline Fly: 3×10 (medium weight)
Superset with
Front Plate Raise: 3×15 (medium weight)

Decline Push-Up: 3×10
Superset with
Barbell Upright Row: 3×10 (medium weight)

Rear Delt Cable Fly: 3×10 (medium weight)

Side Bend on Back Extension Equipment: 3×15 (light weight)

Circuit 1
Scissors: 3×15
Upright Flutter Kicks: 3×20
Burpees: 3×12

Push-Ups: 3x failure

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

Pin the graphic below for quick reference during workout.

11.14.17 Chest Shoulders Abs

 

Chest/Shoulders/Abs

Warm-up: Push-ups 2×10, Standing dumbbell shoulder press 2×10 (light weight), Standing dumbbell side raise 2×10 (light weight). Stretch

Barbell Bench Press: 3×8 (heavy weight), 3×8 (10lb less)

Circuit 1
Alternating Arm Dumbbell Bench Press: 3×10 (medium weight)
Standing Side Dumbbell Raise: 3×10 (medium weight)
Standing Side Bend: 3×15 (medium weight)

Seated Cable Chest Press: 3×10 (medium weight)

*Extended Plank with Arm and Opposite Leg Lift: 3×10 (each side)
**Superset with
Standing Bent Over Rear Delt Fly: 3×12 (medium weight)

Side Plank Dips: 3×15
Superset with
Holding Dumbbells, Burpees without Jump into Standing Shoulder Press: 3×10 (light weight)

Dumbbell Fly with Upper Back on Exercise Ball: 3×15 (medium weight)

*Perform this with one knee on floor if needed
**Superset: Perform second exercise immediately after first without resting in between

Pin the graphic below for quick reference during workout.

11.7.17 Chest.Shoulders.Abs

 

 

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), Standing overhead press 1×10 (light weight), Standing side raise 1×10 (light weight). Stretch

Barbell Bench Press: 2×12, 1×10, 2×8 (medium weight)

Reverse Grip Bench Press: 3×10 (light weight)

Seated Arnold Press: 2×10, 2×8 (medium weight)

One Arm Landmine Shoulder Press: 3×8
Superset with
Landmine Ab Rotation: 3×10

Two Arm Landmine Shoulder to Shoulder Press: 3×8
Superset with
Landmine Ab Rotation: 3×10

Standing Around the World: 3×10 (medium weight)
Superset with
Push-Ups: 3×12

Sit-Ups on Bosu with Arms in Air: 3×10 (light weight)
Superset with
Bent Over Rear Delt Fly: 3×15 (light weight)

Pin the graphic below for quick reference during your workout.

 

 

Chest.Shoulders.Abs 10.31.17.png

 

 

Chest/Shoulders/Abs

Warm-up: Barbell Flat Bench Press 1×12 (light weight). Stretch

Barbell Flat Bench Press: 3×8, 2×6 (heavy weight)

Incline Dumbbell Bench Press: 1×10, 2×8 (heavy weight)
Superset with
Standing Bent Arm Shoulder Raise into Overhead Press: 3×10 (medium weight)

Incline Fly: 3×10 (medium weight)
Superset with
Standing Bent Over Rear Delt Fly: 3×10 (medium weight)

Upright Flutter Kicks: 3×30
Superset with
Lying Opposite Foot Touch: 3×10 (each side)

Crab Toe Touches: 3×20
Superset with
Side Crunch: 3×10 (each side)

Ball Roll In with Push-Up: 3×10

Standing Kettlebell Shoulder Press: 3×12 (medium weight)
Superset with
Push-Ups: 1×15, 2×10

Pin the graphic below for quick reference during your workout.

Chest.Shoulders.Abs 10.22.17