***1. Chest + Abs
Warm-up: perform the 2 movements consecutively without resting
1.External Rotation
2. Shoulder rotation: 10 forward, 10 backward, 3 sets
1. Barbell Bench Press
2. Dumbbell Flyes
3. Incline Dumbbell Press
4.Barbell Decline Bench Press
5. Dumbbell Pullover
**Abs (3 consecutive movements)
1. Russian Twist: 20 per side
2. Bicycle Crunch: 20 per side
3. Mountain Climbers: 60 seconds, 3 sets