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Description

Chest, Triceps, Shoulders ( no abs; no cardio)


Exercises

Set 1: 1 round
Push-ups on the BOSU Back
Push-ups on the BOSU Back
10 reps
Push-ups on the BOSU Back
Push-ups on the BOSU Back
10 reps
Push-ups on the BOSU Back
Push-ups on the BOSU Back
10 reps

Set 2: 1 round
Incline Bench Press
Effort: Moderate
Incline Bench Press
8 reps
Incline Bench Press
Effort: Moderate
Incline Bench Press
8 reps
Incline Bench Press
Effort: Moderate
Incline Bench Press
8 reps
Incline Bench Press
Effort: Moderate
Incline Bench Press
8 reps

Set 3: 1 round
Bench Press Close Grip
Weights: Moderate
Effort: Moderate
Bench Press Close Grip
8 reps
Bench Press Close Grip
Weights: Moderate
Effort: Moderate
Bench Press Close Grip
8 reps
Bench Press Close Grip
Weights: Moderate
Effort: Moderate
Bench Press Close Grip
8 reps
Bench Press Close Grip
Weights: Moderate
Effort: Moderate
Bench Press Close Grip
8 reps

Set 4: 1 round
Weights: Moderate
Cable Crossovers
12 reps
Weights: Moderate
Cable Crossovers
12 reps
Weights: Moderate
Cable Crossovers
12 reps
Weights: Moderate
Cable Crossovers
12 reps

Set 5: 1 round
triceps cable push down
Effort: Moderate
triceps cable push down
15 reps
triceps cable push down
Effort: Moderate
triceps cable push down
15 reps
triceps cable push down
Effort: Moderate
triceps cable push down
15 reps

Set 6: 1 round
Alternating Dumbbell Skullcrusher
Weights: Moderate
Effort: Moderate
Alternating Dumbbell Skullcrusher
10 reps
Alternating Dumbbell Skullcrusher
Weights: Moderate
Effort: Moderate
Alternating Dumbbell Skullcrusher
10 reps
Alternating Dumbbell Skullcrusher
Weights: Moderate
Effort: Moderate
Alternating Dumbbell Skullcrusher
10 reps

Set 7: 1 round
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
10 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
10 reps
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
10 reps

Set 8: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps

Set 9: 1 round
Effort: Moderate
Smith Machine Overhead Shoulder Press
10 reps
Effort: Moderate
Smith Machine Overhead Shoulder Press
10 reps
Smith Machine Overhead Shoulder Press
10 reps


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