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Tuesday- Chest, Front Delts, Triceps, Side Delts and Cardio
*You don’t have to do the exercises in super or giant sets form. Instead you can split the exercises up however you want. I recommend doing muscle groups in this order; Chest, Front Delts, Triceps, Side Delts and Cardio last. I also recommend doing the compound exercises first and doing the isolation exercises last.
*Warmup also do mobility stretches if needed. Do 3-5 warmup sets of Close Grip Bench Press ramping up the weight every set until you feel warmed up.
*Rest 2 to 4 minute between rounds.
Giant set- Close Grip Bench Pressx4-6, Dumbbell In & Out Raisesx8-12, Shadow Box- 60 to 75 seconds- 2 rounds
Giant set- Flat Barbell Bench Pressx4-6, Incline Dumbbell Flyx8-12, Shadow Box- 60 to 75 seconds- 2 rounds
Giant set- Incline Dumbbell Pressx4-6, Cable Tricep Pushdown-8-12, Shadow Box- 60 to 75 seconds- 2 rounds
Giant set- Standing Barbell Shoulder Pressx4-6, Dipsx8-12, Shadow Box- 60 to 75 seconds- 2 rounds
*You can switch it up from time to time and do the dumbbell version of these exercises instead of the barbell. For the chest flyes and shoulder raises instead of using dumbbells you can do the cable version of these exercises or do a machine variation. For the Cable Pushdown you can replace it with any tricep isolation exercise. Lastly you can do the cardio last just do the weight lifting 1st then do Cardio at the end of the workout. Also you don’t have to do Shadow Boxing for Cardio any type of Cardio exercise would be okay examples: sprints, jogging, basketball, olipocaual, bike, box jumps etc.
*Progession: Increase the weight once you hit the upper end of the reps ranges. For example for the Bench Press I said do 4 to 6 reps for 2 rounds… once you hit 6 reps for both rounds next time increase the weight slightly like 5lbs or so then repeat. This type of progression applies for all exercises in the routine always try to push yourself and hit new goals and weight/reps. Progessive overload is key to building muscle and getting stronger.
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