12 to 15 reps of each exercise
3 sets of each Superset/Giant Set
Superset #1
Lying Chest Press with Rotation - perform a standard chest press with dbs but as you bring the weights back up over your chest, turn your palms in so your pinkies come together
Standing Double Arm Bent Over Row - palms facing eachother - make sure you keep your back flat as you tip forward - row to your lower rib cage
Superset #2
Lying Chest Fly - palms face eachother, slight bend in the elbows - open as wide as you can but DO NOT DROP YOUR ELBOWS BELOW YOUR SHOULDERS - squeeze your chest to bring the weights back up
Standing Double Arm Bent Over Row - palms facing back - brings arms out wider as you row
Giant Set #3
Standing Double Arm Bent Over Row - palms forward
Pushups (knees, toes, or elevated)
Lying DB Pullover - either hold two dbs together or choose a heavier weight
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