Bench Press 5 × 12,11,10,10,8
Incline Dumbbell Press 3 × 12,12,10
Dumbbell Flye 4 × 12,12,10,10
Flat Bench Press 4 × 12,12,10,10
Cable Chest Flies 3 × 12,12,10

DB Front Raises 5 × 12,12,10,10,8
Cable Upright Row 4 × 13,12,10,10
Rear Deltoid DB Raises 4 × 12,12,10,10

Cable Crunches × 12,12,10
Weighted Knee Twist 3 × 12,12,10
Russian Twist 2 × 30sec.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

-Lie with your head and shoulders supported by the bench and your feet flat on the floor
-Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable
-Use your pectoral muscles to reverse the movement back to the start
-Keep a slight bend in your elbows throughout and don’t arch your back

Dumbbell Flye

Flat bench press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

-Stand with your feet hip-distance apart, bending your knees slightly
-Hold a dumbbell in each hand, resting your arms alongside your body
-Elongate your spine and engage your core as you hinge forward at your hips
-As slowly as possible, lower the dumbbells back to the starting position

Rear Delt DB Raises

- Weight among legs, knee movement towards chest and back to starting position

Weighted knee twisting

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

3 week - 2 day Chest & Shoulders & Abs

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