Barrel Chest, Bold Shoulders and Beastly Triceps…

I did this push workout this morning and I can barely lift my arms up to wash my hair (lol!). My chest, shoulders and triceps are aching like crazy ! If you are unsure of the exercises check them out on YouTube first.

A) WARM UP 

• 15 minutes of foam rolling (back, shoulders)

B) Chest

• Flat Bench Press x 5 sets (20, 15, 12, 10, 8)
• 45 degree Incline DB press x 3 sets (15,12,10)
• 30 degree Incline DB press x 3 sets (10,8,6)
• Flat DB Fly’s x 4 sets (15,12,10,8)

C) Shoulders

• Rear DB fly’s x 3 sets (20 reps)
• Rear cable fly’s x 3 sets (20 reps)
• DB side raises – set 1 x 6-10 reps (heavy), set 2 x 10-15 reps (heavy), set 3 x 15-20 reps (tempo 2:2:2), set 4 x 50 reps (go all out!)
• Alternating DB shoulder press x 4 sets (20,16,12,10)

D) Triceps

• E-Z bar skull crushers x 4 sets (10-15 reps)
• Cable Rope tricep extensions x 4 sets (10-15 reps)
• Overhead DB extension (1 DB) x 4 sets (15-20 reps)

E) COOL DOWN

• 15 minutes of stretching/foam rolling