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Hopefully you took a rest day after the first workout because we are back to hitting the chest, shoulders and triceps again! It’s okay if they are still a little sore, if so then do some light dynamic stretching before starting this workout to loosen up the muscles and increase blood flow. We are going higher weight and lower reps during this workout so get ready to push yourself!

DUMBBELL INCLINE PRESS http://bbcom.me/2nVOFkF or INCLINE PRESS MACHINE http://bbcom.me/2x8SV9e

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

BARBELL BENCH PRESS (smith machine optional) http://bbcom.me/2qya3hx  or BENCH PRESS MACHINE http://bbcom.me/2x81MrI

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

BARBELL SHOULDER PRESS (smith machine optional)  http://bbcom.me/2j8fh4Q

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

LOW-TO-HIGH CABLE CROSSOVER http://bbcom.me/2gDHVWN

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

SEATED BENTOVER REAR DELT SIDE RAISE http://bbcom.me/2eHysAO

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

SEATED DUMBBELL TRICEP PRESS (single dumbbell) http://bbcom.me/2xMMGoC

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

REVERSE GRIP CABLE TRICEP PUSHDOWN http://bbcom.me/2sa8oQs

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps