Warmup:

  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Dumbbell-Press: 60 for 20, 70 for 10 for 2 sets, 80 for 4, 80 for 4, 50 for 8
  • Triceps Dips: 3 sets of 10
  • Incline Fly’s: 30 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (individual arm): 40 for 12 for 4 sets (focus on contraction and squeeze)
  • Chest Press Machine Inclined (individual arm): 35 for 12 for 3 sets (focus on contraction and squeeze)
  • Chest Press (both arms): 100 for 10, 115 for 6, 100 for 10 (focus on squeeze in middle and hold)
  • Cable Flys: 22.5 for 15, 25 for 12 for 3 sets
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions (dropset): 25 for 12, drop to 17.5 for 8 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Skullcushers: 50 for 8 for 3 sets

Finisher:

  • Skipping for 5 minutes

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