CHEST AND SHOULDER WORKOUT W

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FULL WORKOUT
1.BARBBEL BENCHPRESS
1set 3 rep max
2 set 5 rep max
3 set 10 rep max
4 set 10 rep max then drop set

2.INCLINE SMITH BENCHPRESS
1st set 12-15 reps RPE9
2nd set 10-15 rep max
3rd set 8-10 rep max
4th set Drop set

3. MACHINE CHEST PRESS OR CABLE CHEST PRESS SUPERSET WITH FLAT DUMBBELL FLY
1st set 10-15 reps in both exercises
2nd set 10-12 reps max in both exercises
3rd set 8-10 reps max in both exercises
4th set max 10 reps in both exercises

4. CHEST FLY MACHINE SUPERSET WITH PUSH UPS
1st set 12-18 reps in push ups max reps
2nd set 12-15 reps in push ups max reps
3rd set 8-12 reps max in push ups max reps
4th set 8-10 reps max in push ups max reps

5. LATERALS RAISES
1st set 15-20 reps max
2nd set 12-15 reps max
3rd set 10-13 rep max
4th set 10 rep max then deop set

6. CABLE FRONT RAISES
1st set 15-20 reps max
2nd set 12-15 reps max
3rd set 10-13 rep max
4th set 10 rep max then deop set

7. ARNOLD DB PRESS
1st set 10-15 reps max
2nd set 10-12 rep max
3rd set 10 rep max .