- Db incline bench press 2 x 10 (90 sec rest)
- Single Arm Machine press 2 x 12 each (60 sec rest)
- DB Shoulder Press 2 x 10

Superset:
- Chest Fly Machine 2 x 20,15,12,10
- Lateral Raise 2 x 20,15,12,10

- Rope Pushdown 3 x 10 (60 sec rest)

Superset: 
- Tricep Kickbacks 2 x 10
- Bench Dips 2 x failure (60 sec rest)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Seated single arm dumbbell press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

Superset

- Stay upright and don't allow for your shoulders to overpower
- Push the rope down engaging your triceps
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Lay against a low incline bench
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Incline dumbbell tricep kickbacks

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

W8/D3 Push  (Shoulders & Tri’s Focus)

It was great! Ive been having hard time getting back in the gym. I saw on your instagram page about having a plan of action and after I downloaded the app. I was on your online training program for 3-4 months about two years ago and that’s when I feel I was at my best mentally and physically. Wish I never stopped because after I stopped I struggled mentally and physically.

Thank you!

W8/D3 Push (Shoulders & Tri’s Focus)

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