Summer Bodies: Bro-fest: Chest & Arms Gym Workout

This one is for my gym bro & bro-ettes who love a good chest & arm workout. I designed this for gym equipment but make suggested substitutions where needed. A.Warm-up 3 sets Plank jacks x 20 reps Superman lifts x 10 reps Inchworm push-ups x 5 reps Band pull apart x 20 reps B.5 Sets: B1. Bench Press 1 x 5 reps (heavy!) Then reduce weight for 4 x 8 *Rest 1 minute between sets *Sub with dumbbells if preferred C. 3 Sets: C1. Incline dumbbell chest fly x 12 reps C2. Seated incline dumbbell bicep curl x 10 reps *Rest 30 seconds between sets *Sub with a flat bench if you don’t have an incline bench D. 3 Sets: D1. Cable rope tricep pushdowns x 15 reps D2. Cable rope bicep curl x 15 reps *Rest 20 seconds between sets *Use the same attachment for both movements and just move it up/down **Sub with bands if you don’t have a cable machine E. 3 Sets: E1. Seated dumbbell lateral raise x 12 reps E2. Incline push-ups on bench x 15 reps (on these, keep a narrow grip and elbows pointed in by your sides for more of a triceps focus F. Burnout (optional) x 3 Sets: F1. Plate ground to overhead x 10 reps F2. Plate overhead press x 10 reps F3. Plate overhead tricep extension x 10 reps F4. Plate halo x 10 reps each side *Sub with dumbbell if needed