Chest + Shoulders + Cardio

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

Dumbbell Bench Press: 3×8(heavy weight)

Incline Dumbbell Fly: 3×10(medium weight)
*Superset with
Standing Plate Car Drivers: 3×12(medium/light)

Incline Pushups Against Bench : 3×8
Superset with
Standing Dumbbell Shoulder Press: 3×8(medium weight)

Push Ups into Down Dog: 3×12
Superset with
Bent Over Rear Delt Fly: 3×12 (medium weight)

Run one mile for time.

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

Pin the graphic below for quick reference during workout.

Chest + Shoulders + HIIT

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

Decline Dumbbell Bench Press: 4×15 (medium weight)
*Superset with
Standing Dumbbell Shoulder Press: 4×10 (medium weight)

Decline Dumbbell Fly: 4×12 (medium/light weight)
Superset with
Dumbbell Front Raise: 4×10 (medium/light weight)

Push-Ups: 4xFailure
Superset with
Standing Dumbbell Around the Worlds: 4xFailure

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

Pin the graphic below for quick reference during workout.

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.

Chest + Shoulders + Cardio

Warm up: Dumbbell bench press 1×15(light weight), Dumbbell fly 1×15(light weight), Dumbell side to front raise 1×10(light weight). Stretch

Dumbbell Bench Press: 3×8(heavy weight)

Incline Dumbbell Fly: 3×10(medium weight)
*Superset with
Standing Plate Car Drivers: 3×12(medium/light)

Incline Pushups Against Bench : 3×8
Superset with
Standing Dumbbell Shoulder Press: 3×8(medium weight)

Push Ups into Down Dog: 3×12
Superset with
Bent Over Rear Delt Fly: 3×12 (medium weight)

Run one mile for time.

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

Pin the graphic below for quick reference during workout.

Chest + Shoulders + Cardio

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.

Chest + Shoulders + Cardio

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

Dumbbell Bench Press: 3×8 (heavy weight)

Dumbbell Fly: 3×12 (medium/heavy weight)
*Superset with
Seated Dumbbell Shoulder Press: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×10 (medium/heavy weight)
Superset with
Incline Dumbbell Side Raise: 3×15 (light weight)

Incline Dumbbell Fly: 3×15 (medium weight)
Superset with
Standing Dumbbell Y-Raises: 3×10 (medium/light weight)

Seated Rear Delt Machine: 3×12 (medium weight)

HIIT Treadmill Workout: 1 minute at 3mph/30 seconds at 8.5mph+/60 side shuffles each side. Complete 5x.

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

Pin the graphic below for quick reference during workout.

Chest + Shoulders + Cardio

Warm-Up: Dumbbell bench press 1×15 (light weight), Dumbbell fly 1×15 (light weight), Dumbbell side to front raise 1×10 (light weight). Stretch

Dumbbell Bench Press: 3×8 (heavy weight)

Incline Dumbbell Bench Press: 3×8 (medium/heavy weight)

Incline Dumbbell Alternating Arms Bench Press: 3×10 (medium weight)
*Superset with
Standing Dumbbell Around the World: 3×10 (medium/light weight)

Incline Dumbbell Fly: 3×10 (medium weight)
Superset with
Dumbbell Bent Arm Side Raise: 3×10 (medium weight)

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

Rope Face Pull: 3×12 (medium/light weight)

Treadmill Circuit – Complete 5x: 1 minute at 3mph/1 minute at 6mph/30 seconds at 8+mph/1 minute at 6mph.

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

Pin the graphic below for quick reference during workout.

Chest + Shoulders

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

Incline Dumbbell Bench Press: 3×8 (heavy weight)

Incline Dumbbell Bottom Half Press: 3×15 (15lb less than bench press)
*Superset with
Bent Over Rear Delt Flys: 3×12 (medium weight)

Incline Dumbbell Fly: 3×10 (medium/heavy weight)
Superset with
Seated Dumbbell Side Punches: 3×10 (medium/light weight)

Overhead Plate Walk: 3×20 steps up and back (medium weight)
Superset with
Alternating Dumbbell Front Raise: 3×10 (medium weight)

Push-Ups: 3xFailure
Superset with
Standing Dumbbell Around the Worlds: 3xFailure (light weight)

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

Pin the graphic below for quick reference during workout.

 

 

Chest + Shoulders

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

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

Dumbbell Bottom Half Bench Press: 3×15 (medium/light weight)
*Superset with
Seated Rear Delt Fly: 3×12 (medium weight)

Dumbbell Pull Over: 3×10 (medium/heavy weight)
Superset with
Standing Barbell Military Press: 3×10 (light weight)

Incline Dumbbell Bench Press: 3×10 (medium/heavy weight)
Superset with
Standing Dumbbell Front Raise: 3×10 (medium/light weight)

Push-Ups: 3xFailure
Superset with
Standing Dumbbell Around the World: 3xFailure (light weight)

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

Pin the graphic below for quick reference during workout.

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.