6 weeks: day 1 (chest, shoulders, tris)

Workout

Chest Press Machine

Equipment: Full Gym, Machine

Chest Press Machine

4 Sets

10 Reps

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

One-Arm Cable Chest Press

3 Sets

12-15 Reps

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

12-15 Reps

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

Lever Shoulder Press (Hammer Grip)

4 Sets

10 Reps

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

Cable Lateral Raise

3 Sets

12-15 Reps

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

12-15 Reps

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