10/12/12 Chest&Shoulders

Cardio: 

   - Stair Master 15min (I start at lever four then move up a level every two minutes)

   - Treadmill 15min run/speed walk (6.8-7.2running/4.3-4.5 walking)

Chest:

   - bench press with dumbbells (10-15lbs) (4SETS/12-15REPS)

   - butterfly on machine (25-30lbs) (4SETS/15REPS)

   - Incline dumbbell flys (10-15LBS) (4SETS/12-15REPS) in between each set decline push ups (4SETS/10-12REPS)

   

Shoulders:

    - arnold dumbbell press (10-15lbs) (4SETS/15REPS)

    - bent over dumbbell rear delt raise (10-15lbs) (4SETS/12-15REPS) in between each set front dumbbell raise (10-15lbs) (4SETS/12-15REPS)

    -  lying rear delt raise (10-15lbs) (4SETS/12-15REPS)