Trainer- Fill Your Shirt Workout

Week 1

Day 1

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench 4 10 Chest
Dumbbell Bench Press On Bench Both Arms 4 8 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 3 10 Chest
Standing Mid Cable Flys Both Arms 3 15 Chest
Standing Dumbbell Shoulder Press Both Arms 4 10 Shoulders
Standing Barbell Upright Row 4 8 Shoulders
Standing Dumbbell Side Raise Both Arms 3 12 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 3 15 Shoulders
Laying On Bench Bar Triceps Extension Both Arms 4 10 Arms
Dips 4 8 Chest
Standing Cable Triceps Extension Both Arms 3 12 Arms

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