20250519 - Chest & Shoulders

Training Session Focus: Maximize our upper body pump through a series of sets that’ll mechanically overload our muscles with time under tension.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Incline Push Ups
8/8 Shoulder Circles (each direction)
12 Scap Push Ups
5 Push Ups
5 Tempo Push Ups (303)

Main Workout:
Superset x 4 w/ 60 seconds rest b/t sets
15 - DB Bench Press
20 - Plate Front Raises
20 - Incline Push Ups
15 - DB Lateral Raises

Superset x 3 w/ 60 seconds rest b/t sets
12 - Seated DB Arnolds Press
15 - Cable Chest Flys
15 - DB Overhead Triceps Extension

Cool Down:
1-2 Rounds
Wall Pec Stretch - :30s per side
Doorway Shoulder Opener- :30s per side
Banded Triceps Stretch - :30s per side
Diaphragmatic Breathing - 2 minutes