DAY 1: Chest and Shoulders
Superset #1:x3
10-12 incline DB chest press
Superset #2: x3
10 DB lateral raises + 10 rep dropset (lower weight and rep out 10 more reps)
10/arm plank up downs
Superset #3: x3
12 cable upright rows
12 cable front raises
Superset #4: x3
10 machine lateral raises + 5 reps with 2 second pause at the top and slow negative
30 cross body mountain climbers
Burnout: x3
:30 battle ropes as fast as you can
30 plank jacks