Phase 2 – Day 5: Chest, Shoulders, Triceps

Highlighted Workouts – Superset

A Section (Superset)

Dumbbell Press (A1)

3 sets (15, 12, 10 reps)

Rest: 60 sec

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Machine Fly (A2)

3 sets (10 reps)

Rest: 60 sec

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Incline Cable Fly (A3)

3 sets (15, 12, 10 reps)

Rest: 60 sec

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B Section (Superset)

Standing Dumbbell Press (B1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Dumbbell Lateral Raises (B2)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Rear Delt Cable Flys (B3)

3 sets (20, 20, 20 reps)

Rest: 60 sec

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C Section (Superset)

Overhead Cable Extensions (C1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Skull Crushers (C2)

3 sets (10 reps)

Rest: 0 sec

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Tricep V Bar Press Down (C3)

3 sets (15, 15, 15 reps)

Rest: 60 sec

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15 Minutes Post Workout HIIT

Cardio/Conditioning Circuit

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