Tuesday : chest and tricipes

Opener:

1 set 100 reps

dumbbell lateral raise

Main

4 sets 8, 10,12,12 reps

standing barbell overhead press 60 sec rest/ set

4 sets 8, 10,12,12 reps

EZ bar front rises 60 sec rest/ set

4 sets 8, 10,12,12 reps

Seated dumbbell shoulder press 60 sec rest/ set

4 sets 8, 10,12,12 reps

incline bench posterior raise

No rest

4 sets 8, 10,12,12 reps

front barbell shrugs 60 sec rest/ set

4 sets 8, 10,12,12 reps

bodyweight dips 60 sec rest/ set

4 sets 8, 10,12,12 reps

 4 sets 8, 10,12,12 reps

rope tricep
standing press
barbell down press
overhead 60 sec rest/ set

1 sets 50 reps

dumbbell pullover