DAY 1: CHEST & CORE

Workout

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

Standing Rotation

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

Scapular Protraction and Retraction

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

Arm Circles

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4 Sets

15 Reps

60' Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

10 Reps

60' Rest

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

3 Sets

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

Incline Push-up

3 Sets

5 Reps

60' Rest

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

3 Sets

12 (Optional) Reps

60' Rest

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