Thought it was gonna stay easy at the beginning but wow that took off

Shoulder raise complex

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

Superset 1

- From the half kneeling position perform a single arm kettlebell press
- Press from the same side with the down knee
- Repeat for desired reps
* Work both sides

KB half kneeling shoulder press

Cross body Tricep skullcrusher

Superset 2

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Dual Tricep press down

Superset 3

Banded close grip bench press

- Lay sideways on an incline bench with a dumbbell in your upper hand
- Raise the dumbbell laterally 
- Lower to starting position

Dumbbell lying incline lateral raise (side facing)

Dumbbell cluster

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Chest, Shoulders & Triceps 12/8/22

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