Runn-ing, Benchp ress barbell, Incline bench barbell + 3rd exercise

Running: light 5-minute run on a treadmill on a low to mid setting.

Bench Press (Barbell) Reps 8-12 : Sets 3-4

1. Lay flat on a bench.
2. Grab the bar just slightly farther than shoulder width apart.
3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.
4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

1. Lay on a 45-degree upward angle bench.
2. Grab the barbell slightly farther than shoulder width apart.
3. Slowly lower the bar down towards your nipple line while squeezing your shoulder blades together.
4. While maintaining control, press the bar upwards contracting your chest muscles at the top.

Select your 3rd exercise:

Pectoralis Fly (Dumbbell): Reps 8-12 : Sets 3-4

1. Lay flat on a bench.
2. Grab a dumbbell in each hands.
3. Start by holding the dumbbells straight in front of your body.
4. Slowly lower them perpendicular to your body while keeping your arch.
5. Return them to the starting position in a reverse motion.

Pectorals Fly (Machine): Reps 8-12 : Sets 3-4

1. Lay flat on a bench
2. Grabbing a cable in each hand slowly raise the cables up perpendicular on an outward arch.
3. Raise them towards them each other.
4. Repeat the motion.

Preacher Bicep Curl (Barbell): Reps 8-12 : Sets 3-4

1. Sit with your back straight and stabilized footing.
2. Using the bench with a seat and angled armrest, grab a barbell just over shoulder width apart.
3. Slowly raise the bar with an upward arch towards your chin, contracting your muscles at the top.
4. Lower the bar until your arms are fully extended, take a microscopic pause and then repeat the upward movement.

Preacher Bicep Curl (Dumbbells): Reps 8-12 : Sets 3-4

1. Sit with your back straight and stabilized footing.
2. Using the bench with a seat and angled armrest, grab a dumbbell in each hand.
3. Slowly raise the dumbbells with an upward arch towards your chin, contracting your muscles at the top.
4. Lower the dumbbells until your arms are fully extended, take a microscopic pause and then repeat the upward movement.