Chest Shoulder & Tricep Workout.
Chest:
Flat Barbell Press Or Dumbbell Press 6 Sets of 8 Reps
Incline Barbell Or Dumbbell Press 4 Sets of 8 Reps
Dumbbell Flys Or Cable Flys 4 sets of 12 To 15 reps
Shoulder Workout:
Behind The Neck Press Smith Machine: 4 sets of 12 reps
Side Dumbbell Lateral Raises: 4 sets of 12 reps
Front Dumbbell Alternate Lateral Raises: 4 sets of 12 reps
Rear Delt Flys Dumbell or Machine: 4 sets of 12 reps
Triceps:
Cable Push Downs: 6 sets 20 Reps
Reverse Cable Push Downs: 6 sets 20 Reps
Dumbbell Kick Backs One Arm Each 6 Sets Of 8 Each Arm
