An advance workout for people who have been doing it for a few years.
Now to start off, you will be doing 12 sets for your chest and shoulders each and than 9 sets total for your triceps. Basically you will do four exercises for your chest and you will start off by doing your upper chest and start with either incline dumbbell presses or seated chest presses and you will do it for 10 reps and 3 sets. After you do this, do flat dumbbell presses or barbell bench presses and again 10 reps and 3 sets. Next do standing cable flies and 3 sets and 10 reps and last do incline dumbbell flies or seated flies and again 10 reps for 3 sets. Next you will do the seated shoulder press and 3 sets for ten reps and than move on to standing upright rows and 10 reps for 3 sets. Next do dumbbell front raises and 3 sets for 10 reps and now finish up with lateral raises and 10 reps for 3 sets. Next is triceps and start by doing close grip bench presses and 10 reps for 3 sets. Next is cable pull downs and again 3 sets for 10 reps and now finish up with dumbbell triceps extension and 3 sets for 10 reps. Like always, get your doctor’s ok before starting any exercise routine.
