Bench Press 6 × 12,12,10,10,8,dropset
Incline Dumbbell Press 5 × 12,12,10,10,8
Cable Chest Flies 5 × 15,12,10,10,8
Dumbbell Flye 4 × 13,12,10,10

Seated Arnold Press 5 × 12,12,10,10,8
Cable Upright Row 5 × 12,12,10,10,8
Stand Rear Deltoid Row 5 × 12,12,10,10,8

Hanging Knee Twisting 3 × 35 sec.
Scissors 3 × 35 sec.
Russian Twist 2 × 25sec.

- 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

- 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

-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

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

-Grab both rope handles firmly and pull it toward your mid-chest while flaring your elbows out to the sides
-Pull the handles outward to stimulate the rear delts
-Exhale during this portion of the exercise
-Slowly straighten your arms by extending them forward

Stand Rear Deltoid Row

- 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

Russian twists

-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

-Elevate your knee to the chest line and squeezing motion twisting to the side

5 week - 3 day Chest & Shoulders & Abs

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