Workout #452

Weights – Chest and Shoulders

Time: 1 hour 30 minutes

4 rounds: 

Drop set (12 heavy and 12 medium weight)

  • 12 +12 Dumbbell chest press

4 rounds: 

  • 12 Incline dumbbell chest press
  • 12 Incline dumbbell flies

3 rounds: 

  • 12 Clean and press

3 rounds: 

(15/20/25/30 reps)

  • Kettlebell swings (per arm)

Pyramid set:

(7/6/5/4/3/2/1 reps)

  • Dips
  • Push ups

3 rounds: 

  • 12 Front plate raises
  • 12 Upright rows

3 rounds: 

Drop set (10 heavy and 10 medium weight)

  • 10+10 Lateral raises

2 rounds:

Burnout

  • 15-20 Dumbell push press
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