W4/D2 Chest, Shoulders, Triceps

An all around upper body workout. Throughout this workout you will be hitting shoulders, chest, & triceps. New week of workouts adding in new muscle groups to work in! The Warm-up: •Rower 3- 5 minutes •Arm circles 20 forward/20 backward To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video. Shoulder Rotation/ Activation warm up: 1. Cable External Rotation (over/side) Workout: 1. Shoulder press 4 x 10 2. Incline chest flye 3 x 12 superset and overhead tricep extension 3 x 15 3. Cable front raise superset cable supinated press on the same machine 3 x 12 4. Upright row superset bench push ups 4 x 10 Workout cardio finisher - Sprint intervals 30 seconds on 30 seconds off for 8 minutes . - option 2. 15 minute incline walk at 8% incline, 3 speed