Today were going to do chest, shoulders, and triceps. were really going to work on hypertrophy this workout.
Start off with a warm-up of course 5-10 minutes then get a quick dynamic stretch in.
We'll start off with everyones favourite, bench press. Remember don't go all the way down and touch your chest, that just puts your joints in a difficult position out of the natural range of movement. First set we'll start off with 12 reps then 10, 8, 6.
Now lets go to incline freeweight press on the bench, or if your feeling up to it you can go on the exercise ball and lower your butt so that the desired angle is reached. 12, 10, 8, 6.
Go to the cables and set up to do flies (top to bottom). Were going to do a max repition exercise so start with a weight you will probably be able to do 6-12 reps, then do as many as you can and lower the weight to the lower plate, continue this pattern for 5 weight drops. Do two sets of this.
Now do the same thing but coming from bottom to top.
To start shoulders we'll go with lateral raises so pick a weight that you can do for 6-12, a lot of weight is not necessary in this exercise. 12, 10, 10, 8
Now front raises, same thing not a lot of weight needed. 12, 10, 10, 8
Shrugs 12, 10, 8, 6
Reverse flies, machine or dumbells. 12, 10, 8, 6
For triceps we'll start on the pulley with tricep extensions using the rope, 12, 10, 8, 6
Hands touching pushups, if needed go on your knees. Do as many as you can do every set for 3 sets.
Lying down on a bencs place the weight over your head and perform a tricep extension. 12, 10, 8, 6
Now that were done the in gym workout were going to do a little cardio, today i'll be playing squash but you decide what you want to do today. Just make sure after your done you do a cool down with a good static stretch after.