Summer Bodies: Chest & Shoulder Destroyer

I loved this workout from my Summer Bodies series- it definitely blasted my chest & shoulders! It was designed for the gym but I made suggestions for substitutions where possible. A. Warm-up x 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. 4 Sets B1. Bench press (barbell or dumbbell) x 8 reps with 2211 tempo (2 counts down, 2 count pause on chest, and 1 count pause at the top) *Rest 1 minute between sets C. 4 Sets C1. Seated dumbbell single arm strict press 1 x 15/arm 1 x 12/arm 2 x 10/arm *Rest 30 seconds between sets, increase weight each set if possible D. 3 Sets D1. Dumbbell incline bench press x 10 reps D2. Seated incline dumbbell lateral raise x 5 reps D3. Seated dumbbell lateral raise x 5 reps D4. Dumbbell lateral raise x 5 reps *Rest 45 seconds between sets *Sub with flat bench if you don’t have an incline. Note: after you finish the bench press, grab a lighter set of dumbbells for the lateral raises. Perform all 15 reps without rest, changing positions every 5 reps. E. 3 Sets E1. Pec deck machine (or dumbbell chest fly) x 12 reps E2. Dumbbell reverse fly x 15 reps (or machine reverse fly if you have one) *Rest 20 seconds between sets F. Burnout x 2 sets F1. Dumbbell front to lateral raise x 10 reps F2. Dumbbell upright row x 15 reps *Rest 45 seconds between sets