( Chest & Tricep Workout)

 

A Chestitties & Tricep Workout -

1. Weighted Medicine Ball Push-Up - 5 x 12-15
2. Incline Dumbbell Press - 5 x 8-10
3. Weighted Dips - 5 x 12-15
4. Incline Squeeze Press - 5 x 15-18
5. Dual Cable Hammer/Underhand Tricep Extension - 5 x 18-20
6. Close-Grip Machine Press Dropset - 3 x 18-20 dropset

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Notes:
1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 4, 5, 6 to failure