Chest&Shoulders

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

Dumbbell Bench Press: 3×8 (heavy weight), 3×6 (5lb less)

Low Cable Crossover: 3×10 (medium weight)

Cable Rear Delt Fly: 3×15 (light weight)

Flat Bench Fly: 3×12 (medium weight)
*Superset with
Standing Dumbbell Around the World: 3×10 (medium weight)

Decline Dumbbell Pullover: 3×12 (medium weight)
Superset with
Standing Kettlebell In and Out From Chest: 3×20 (light weight)

Push-up to Side Plank: 3×8

Plank with Forearms on Exercise Ball: 3×1 minute
Superset with
Weight Sit-ups on Exercise Ball: 3×15 (medium weight)

Run one mile at 6.5mph/3% incline.

*Perform first exercise followed immediately by second exercise without resting in-between

Chest/Shoulders/Abs

Warm-up: Dumbbell Bench Press 1×15 (light weight). Stretch

Dumbbell Bench Press: 3×6 (heavy weight), 3×6 (5lb less), 3×6 (5lb less)

Seated Dumbbell Shoulder Press: 3×6 (heavy weight), 3×6 (5lb less)

Dumbbell Fly: 2×15 (medium weight)
*Superset with
Seated Rear Delt Fly: 2×12 (medium weight)

Dumbbell Pullover: 2×10 (heavy weight)
Superset with
Standing Front Plate Raise: 3×10 (heavy weight)

Circuit 1
Commandos: 3×10
Sit-ups on Bosu with Medicine Ball Shoulder Raise: 3×15 (medium weight)
Russian Twists on Bosu: 3×20 (medium weight)

Run one mile at 6.5mph+. Repeat 1x.

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), dumbbell shoulder press 1×10 (light weight), dumbbell side to front raisen1x20 (light weight). Stretch

Circuit 1
Dumbbell Bench Press: 3×10 (heavy weight)
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Standing Cross Body Toe Touch: 3×15

Circuit 2
Elevated Push-ups Against Bench: 3×12
Bent Over Reverse Fly: 3×10 (medium weight)
Leg Raise on Bench: 3×12

Circuit 3
Incline Fly: 3×10 (heavy weight)
Incline Side Raise on Bench: 3×12 (light weight)
Weighted Standing Side Bend: 3×15 (medium weight)

Incline Dumbbell Bench Press: 3×8 (medium weight)
*Superset with
Incline Front Raise: 3×10 (light weight)

Exercise Ball Roll-in: 3×12
Superset with
Inchworm Plank: 3×10

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

*Drop set: Perform exercise then drop weight and immediately perform more reps

 

Chest/Shoulders/Abs

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

Dumbbell Incline Bench Press: 3×10 (heavy weight)

Dumbbell Flat Bench Press: 3×10 (medium weight)

Decline Dumbbell Bench Press: 3×12 (medium light weight)

Circuit 1
Standing Dumbbell Shoulder Press: 3×10 (medium weight)
Bent Over Rear Delt Fly: 3×10 (medium weight)
Dumbbell Front to Side Raise: 3×8 (light weight)

Standing Around the World: 3×12 (light weight)
Superset with
Push-ups: 3×12

Dumbbell Sit-up with One Leg Extended: 3×10 (light weight)
Superset with
Dumbbell Sit-up with Side Twist (legs down): 3×10 (light weight)

Bicycle Crunches: 3×15
Superset with
Extended Plank: 3×1 minute

Chest/Shoulders/Abs

Warm-up: Incline dumbbell bench press 1×20 (light weight), standing dumbbell side to front raise 1×10 (light weight). Stretch

Circuit 1
Incline Dumbbell Press: 3×10 (heavy weight)
Standing Weight Side Bend: 3×15 (medium weight)
Standing Dumbbell Shoulder Press: 3×10 (light weight)

Circuit 2
Dumbbell Incline Fly: 3×12 (medium weight)
Mountain Climbers: 3×30
Dumbbell Side Raises: 3×10 (medium weight)

Circuit 3
Dumbbell Flat Bench Press: 3×8 (medium weight)
In and Out Crunches on Bench: 3×15
Standing Car Driver with Plate: 3×12 (medium weight)

Standing Around the World: 3×10 (light weight)
Superset with
Push-ups: 3×10

Run one mile at 6+ mph.

Stretch

Chest/Abs/Shoulders

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

*Dumbbell Bench Press: Sets of 20, 15, 12, 10, 5, 8, 16 (medium weight)
Superset with
Seated Rear Delt Fly: Sets of 10 (medium weight)

Dumbbell Fly: Sets of 15, 12, 10, 10, 10 (medium weight)
Superset with
Standing Dumbbell Side Raise: Sets of 10 (light weight)

Incline Barbell Bench Press: Sets of 15, 12, 10, 10, 10 (medium weight)
Superset with
Standing Front Raise with Plate: Sets of 10 (medium weight)

Circuit 1
Lying Heel Touches: 3×20
Flutter Kicks: 3×30
Plank Jacks: 3×20

Hip Dips in Plank Position: 3×15
Superset with
Push-ups: 3×10

*Perform 20 reps of bench press and superset with 10 sets of rear delt fly. Next set perform 15 reps of bench press and superset with 10 sets of rear delt fly, etc. Complete next two supersets in this manner.

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), seated front to side raise 1×10 (light weight)

Dumbbell Bench Press: 3×10 (heavy weight)

Dumbbell Bench Press to Dumbbell Fly: 3×5 (medium weight)

Incline Dumbbell Bench Press: 1×10, 2×8 (medium weight)

Seated Dumbbell Shoulder Press with Alternating Arms: 3×8 (medium weight)

Dumbbell Arnold Press: 3×6 (medium weight)

Standing Around the Worlds: 3×10 (light weight)
Superset with
Push-ups: 3×10

Cable Torso Rotation: 3×10 (medium weight)

High Cable Side Bend: 3×15 (medium weight)