We’re continuing our progressive overload series with the same chest and shoulder workout as last week. There are slightly more reps this week than there were last week and last week there were slightly more than the week before. Stick with the same weight as last week.
Warm-Up: Dumbbell bench press 1×15 (light weight), dumbbell fly 1×15 (light weight), dumbbell overhead press 1×10 (light weight). Stretch
Dumbbell bench press: 3×8 (heavy weight, same as last week)
High Knees: 3×40
Crush Press: 3×14 (medium/heavy weight)
Barbell Military Press: 3×14 (medium weight)
High knees: 3×40
Dumbbell Fly: 3×15 (medium weight, same as last week)
Standing Rear Delt Fly: 3×20 (medium/light weight)
Jumping Jacks: 3×65
Incline Dumbbell Bench Press: 3×14 (medium/heavy weight)
Seated Dumbbell Side Raises: 3×24 (light weight)
Jump Rope Motions: 3×115
*Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.