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 + Cardio

Warm-Up: Dumbbell bench press 1×15 (light weight), Dumbbell fly 1×12(light weight), Dumbbell side to front raise 1×10 (light weight). Stretch

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

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

Standing Barbell Alternating Front and Back Press: 4×3 (heavy weight)

Circuit 1
Bent Over Rear Delt Fly: 3×12 (medium weight)
Medicine Ball Squat Overhead Toss Against Wall: 3×15 (medium weight)
Push-Ups: 3×15

Seated Cable Chest Press: 3×12 (medium/light weight)

Treadmill Circuit – Complete 5x
1 Minute at 3mph
1 Minute at 6mph
30 Seconds at 8.5mph
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 + Abs Workout

Warm up: Dumbbell bench press 1×20 (light weight), Dumbbell fly 1×15 (light weight), Dumbbell front to side raise 1×10 (light weight). Stretch

Dumbbell Bench Press: 3×8 (heavy weight)

Circuit 1
Dumbbell Fly: 3×10 (medium/heavy weight)
Seated Dumbbell Side Punches: 3×10 (medium weight)
Lying Leg Lifts on Bench: 3×15

Circuit 2
Incline Dumbbell Bench Press: 3×8 (medium/heavy weight)
Standing Dumbbell Side Bench: 3×15 (medium weight)
Bent Over Rear Delt Fly: 3×10 (medium weight)

Circuit 3
Overhead Plate Walk: 3×20 steps up and back (medium weight)
Front Plate Upright Row: 3×10 (same weight as plate walk)
Mountain Climbers: 3×30

Circuit 4
Medicine ball toss behind head: 3×20 (medium/light weight)
Plank into downward dog: 3×12
Standing Dumbbell Windmills: 3×12 (medium/light weight)

Pin the graphic below for quick reference during workout.

Chest + Shoulders

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

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

Incline Reverse Grip Bench Press: 3×10 (medium/heavy weight)
*Superset with
Dumbbell Bent Arm Side Shoulder Raise: 3×8 (medium/heavy weight)

Incline Dumbbell Together Press: 3×10 (medium weight)
Superset with
Standing Dumbbell Around the Worlds: 3×12 (medium/light weight)

**Dumbbell Rotating Plank: 3×10 (medium/light)
Superset with
Standing Dumbbell Cross Body Raise: 3×10 (medium/light weight)

*Superset: Perform the second exercise immediately after the first without resting in between.
**To perform this, hold dumbbells in each hand in plank position then rotate into a side plank position, lifting your arm straight into the air. Return to traditional plank position then rotate to the other side, lifting your arm in the air.

Pin the graphic below for quick reference during workout.

Chest + Shoulders + Cardio

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

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

Incline Dumbbell Fly: 3×10 (medium weight)
*Superset with
Standing Front Plate Raise to Overhead: 3×12(medium weight)

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

**Seated Cable Chest Press: 3×12 (medium/light weight)

Overhead Plate Walk: 3×20 steps (medium/light weight)
Superset with
Front Plate Upright Row: 3×15 (same weight as overhead walk)

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

*Superset: Perform the second exercise immediately after the first without resting in between.
**If your gym doesn’t have seated cable chest press equipment, this move can be performed at a cable machine while standing.

Pin the graphic below for quick reference during workout.

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 + 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 + HIIT

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 + HIIT

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.