Chest & Shoulders Workout

Warm up – row machine 5 min

Core
Spider crawls
3 sets of 15

One-arm high pulley cable side bend
3 sets of 15 each

3/4 sit up
3 sets of 15

Frog crunches
3x 15

Chest (30-60 sec rest b/t sets)
Cable chest presses
3 sets of 15

Cable flyes
3 sets of 15

Shoulders (30-60s rest b/t sets)
Arnold DB press
1 warm up set
3 sets 12-15

Russian twist
1 warm up set
3 sets 12-15

Overhead slam
60 sec
(how many can you do in 60 sec?)

Front DB raise/upright row super
1 warm up set
3 sets @ 10-12 reps

Burpees
3 sets 12-15 reps

Cool down – row machine 5 min

You want to be using a heavy enough weight/resistance for each of these exercises so that you fatigue by the last rep.

Let me know your feedback and how you and your muscles like it!

🙂

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Published by aubrey.eicher

Valuing health in all areas of life and unbridled expression of self in all its forms. Passion for life, living it, and loving it. Always learning something new and growing to become a better, truer version of myself daily, in all I do. Taking the circumstances that life offers and using them as springboards towards the life I'm envisioning and creating. I have a vision to help people to do the same - to have and experience the health they desire in every area of their lives and to be the truest and best expression of themselves they can be.

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