Warm-Up: Dumbbell bench press 1×15 (light weight), dumbbell fly 1×15 (light weight), dumbbell shoulder press 1×10 (light weight). Stretch
Dumbbell Bench Press: 1×12,2×10 (medium/heavy weight, same as last week)
Seated Alternating Dumbbell Shoulder Press: 3×10 (medium weight)
Bent Over Rear Delt Fly, Palms Facing Each Other: 3×12 (medium/light weight)
Bent Over Rear Delt Fly, Palms Facing Back: 3×10 (same weight as palms facing in)
Seated Chest Press Machine: 3×15 (medium weight)
Overhead Plate Walk: 3×10 steps up and back (medium weight)
Plate Upright Row: 3×12 (same weight as overhead walk)
Seated Cable Fly: 3×15 (medium/light weight)
Seated Cable Chest Press: 3×10 (medium/light weight)
*Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.
Workout Tip: When using machines and cables, don’t let the weight stack touch between reps to maintain intensity. When it touches, it gives your muscles a bit of a break thus reducing intensity. (Like my use of thus? Yea I’m fancy. haha) Make it even harder by going through the reps slower than usual to really feel your muscles work.
Active Wear Details:
Top: Steelers Tank (Gift)