WEEKS: 3–4 MONDAY: SHOULDERS, CHEST & TRICEPS

MONDAY: SHOULDERS, CHEST & TRICEPS

Increase weight to about 70% to 80% of max. | Rest 30 seconds between sets.

EXERCISE	SETS	REPS
WARM-UP SIDE-TO-SIDE PUSH-UPS	TO FAILURE	10
DUMBBELL INCLINE FLYS ON STABILITY BALL	3	10
DB FLOOR CHEST PRESS	3	10
NARROW PUSH-UPS	3	10
DB SHOULDER PRESS WITH TRICEPS EXTENSION	3	10
SKULLCRUSHERS	3	10
SINGLE-ARM DB ARNOLD PRESS	3	10 EACH SIDE
FRONT DELT DB RAISE TO “T”	3	10
BENT OVER REAR DELT DB FLYS	3	10

WARM-UP SIDE-TO-SIDE PUSH-UPS

Start by assuming a push-up position, ensuring that your body is in straight alignment, arms are extended/straight, and your hands are placed outside of shoulder-width. Begin the movement by flexing/bending the elbows and at the same time leaning to the right side while you lower your torso to the ground. To return to the start position, extend your elbows and push yourself back to a center position by pushing through the chest. Continue the movement by lowering yourself to the left side and then return to the starting ‘center’ position again. Alternate to each side until the set is complete.
DUMBBELL INCLINE FLYS ON STABILITY BALL

Start by rolling backward onto a stability ball, holding a dumbbell in each hand close to the chest (palms facing each other). Ensure that your back and shoulder blades are resting on top of the stability ball (back is extended). Position your knees so that they are flexed at a 90-degree angle and your feet are flat on the floor. Once you are in position and your abdominals are switched on, reach the dumbbells directly up towards the ceiling so that your arms are extended but the elbows are not locked out. Begin the movement by slowly lowering the dumbbells out to the side, keeping a slight bend in your elbows. Once your arms are positioned horizontally to the ground, reverse the movement by bringing your arms back up (using your pectoralis muscles) towards the ceiling and back to the starting position.
DB FLOOR CHEST PRESS

Lie flat on the floor with a dumbbell in each hand, held above you at arm’s length. Keep your head, torso, and hips pressed on the floor. Slowly bend your elbows and lower the dumbbells to each side of your chest. Pause, then straighten your elbows to return the weights to the starting position.
NARROW PUSH-UPS

With your body parallel to the floor in push-up position, place your hands slightly narrower than shoulder-width apart. Keep your abs locked in tight. Keeping your body rigid and your elbows close to your sides, lower yourself down towards the floor, then push powerfully through your hands back to full-arm extension.
DB SHOULDER PRESS WITH TRICEPS EXTENSION

To get into the starting position raise the dumbbells so that they are positioned on either side of your shoulders. Begin the movement by pushing the weight up and overhead so that the dumbbells come together at the top of the movement. Ensure your arms are fully extended. At the top of the movement, keep your arms close in beside your ears, then lower the dumbbells in an arc behind your head until your forearms touch your biceps. Return back to starting position, remembering to keep your upper arms stationary throughout the movement. Lower the dumbbells down to your shoulders and then repeat the movement for the desired number of reps.
SKULLCRUSHERS

Hold one dumbbell by the ends with both hands. Lie on your back with your arms straight in front of you. Keep your elbows in line with your shoulders and your thumbs facing to the back. Bend your elbows to take the dumbbell towards your forehead and ears. Make sure your triceps are doing all the work. Control the movement throughout the entire rep. Once they have reached full range, squeeze your triceps and pull the dumbbells back to a straight-arm position.
SINGLE-ARM DB ARNOLD PRESS

Start by standing with your back straight, knees slightly bent, your feet shoulder-width apart. Hold a dumbbell in one arm with your elbow bent and at shoulder height. The palm of your hand is facing your body and is positioned in front of your shoulder. Turn/twist your wrist so that your palm is now facing forward while simultaneously raising the dumbbell overhead. Without pausing at the top of the movement, lower the dumbbell back down to the start position. As you lower the dumbbell, remember to turn your wrist back until your palm is facing your body once again. Once you have completed the desired amount of reps on one arm, repeat the exercise with the opposite arm.
FRONT DELT DB RAISE TO “T”

Start by standing upright with your back and torso straight and feet shoulder-width apart. Hold a dumbbell in each hand and rest them by your sides. Begin the movement by maintaining a stationary upper body (no swinging) while you lift/extend both arms up in front of your body, palms facing down. Continue to extend the arms until your hands/elbows reach shoulder height or are parallel to the ground. Ensure there is a slight bend in the elbows. Remember to squeeze the delts to lift the weight and pause slightly at the top. Then open to a “T” before you lower your arms back down and repeat the action.
BENT OVER REAR DELT DB FLYS

Holding a dumbbell in each hand, hinge/bend at the waist and keep your back straight. With your head/eyes facing forward, lift the dumbbells out to the side until your arms are parallel to the floor. Hold the contraction for a second at the top of the movement. Then, slowly lower the dumbbells back to the starting position.