• Erik Delarosa

Chest, Shoulder and Tricep Workout



Chest

1: Machine press – 3 sets of 8 (do two warm up sets first of around 15-20 reps)

2: Incline barbell press – 3 sets of 8

3: Incline dumbell press – 3 set of 8 here, last set do 8 and then drop the weight down and go to failure,

Stretch chest for 30 seconds

4: Dips – Do 3 rounds of this to failure.

Shoulders

1: Dumbell side laterals – 2 sets of 8. Last set, do 8 side laterals and drop the weight and do 8 more, and then drop to a lower weight and do 8 more.

2: Bent over Dumbell side laterals – Do the same thing for rear delts. 2 sets of 8. Last set do 8 and drop the weight and do 8 more, and then drop and do 8 more.

Triceps

1: Rope pushdown – 4 sets of 12

2: Lying extension/skullcrusher - 4 sets of 8.


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