Shoulders/Chest
| Exercise | Set/Reps | Notes |
|---|---|---|
| Incline Bench DB Chest Press | 3 x 15
Superset w/ | Before starting this movement make sure you are nice and warmed up. Try and push some heavy weight! |
| Incline Bench DB Chest Flys | 3 x 10 | Use light weight and focus on the squeeze in. |
| Single Arm Smith Machine Press | 3 x 15 each arm
Superset w/ | Sit down directly under the bar and face the side. Push through the palm of your hand and make sure your core is tight. |
| Smith Machine Press – Behind The Head | 3 x 15 | Try and keep neck aligned and shoulders relaxed. Sit directly beneath the bar, keep hands shoulder width apart, and drop to the middle of your head. |
| Shoulder Press Machine | 4 x 15
Superset w/ | Heavy, heavy, heavy!! |
| DB High Row | 4 x 15 | Keep shoulders relaxed, core tight, and lead with the elbow on the pull |
| Rear Delt Fly Machine | 4 x 15
Superset w/ | Focus on the back of the shoulder, keep movement controlled and small to keep tension on rear delt. |
| Bent Over DB Flys | 4 x 10 | Use light weight so tension is focused on back of shoulder. Keep core tight and keep the movement slow & controlled. |
| Cable Lateral Raises | 4 x 15 each side | There is no rest in between each arm, just keep alternating until you finish all of the sets. Keep arms straight with a slight bent. Lead with the elbow. |
| Cable Rope Face Pulls | 4 x 15 | Fingers are facing towards each other, open rope up towards your face, and keep tension on the back of your shoulder. Keep the movement controlled. |
| Pushups | 50 reps | Try to limit rest periods. This is the burnout so try and keep them unbroken. |
