DETAILED CHEST – TRICEPS – TRAPS – Post-Workout Meal

Incline Dumbbell Flyes
5 sets – 15, 12, 10, 10, 10 reps

Incline Dumbbell Press
4 sets – 10-12 reps

Guillotine Press
4 sets – 10-12 reps

Cable Flyes (focus on upper chest)
4 sets – 15, 12, 10, 10 reps

Overhead Tricep Extension machine
4 sets – 10-12 reps

Tricep Machine Dips
3 sets – 15, 12, 10 reps

Overhead Tricep Cable Extension (one arm)
3 sets – 15, 12, 10 reps

Side Dumbbell Lateral Raise
4 sets – 20, 15, 12, 10 reps

Barbell Shrugs (heavy)
5 sets – 10-12 reps

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com

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