Bench Press 4 × 12,10,10,8
Flat Bench Press 5 × 15,12,12,10,8
Dumbbell Flye 4 × 12,12,10,10
Cable Flies  5 × 12,12,10,10,8
Plate Chest Press 4 × failure

Plate Front Raises 5 × 15,12,12,10,8
DB Bent Over Raise 4 × 15,12,10,10
Cable Upright Row 5 × 15,12,10,10,8

Scissors 2 × 30sec.
Oblique Crunches 3 × 12,12,12
Hanging Knee Ups 3 × 12,12,12

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

Bench press

Flat bench 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

- 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

- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate chest press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side
-Be sure to focus the contraction in the back of the shoulders
-Pause at the top of the movement then slowly bring the dumbbells to the starting position.

DB Bent over rear raise

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Oblique crunches

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

4 week - 2 day Chest & Shoulder & Abs

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