Warm-Up: Resistance band bench press1x15, Resistance band fly 1×15, Resistance band side raises 1×10, Resistance band overhead press 1×10. Stretch
Dumbbell Bench Press: 1×8, 2×6 (heavy weight, same as last week)
Dumbbell Alternating Arms Bench Press: 3×10 (10lb less than bench press)
Kettlebell Front Raise to Overhead: 3×10 (medium/heavy weight)
Dumbbell Fly: 3×10 (medium weight)
Standing Dumbbell Side Raises: 3×10 (medium weight)
One Arm Landmine Press: 3×10 (unweighted)
Kneeling Landmine Chest Press: 3×10 (medium/light weight)
Two Arm Shoulder to Shoulder Landmine Press: 3×8 (unweighted)
Kneeling Landmine Chest Press: 3×10(unweighted)
*Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.