Workout C

Body parts | Chest, shoulders & triceps

Difficulty | 8/10

Effort level | 7-9/10

Warm up

Banded pull apart (rear delts/upper back)

Reps | 20-30

Banded dislocation (Shoulders)

Reps | 15-20

Banded external rotations (rotator cuff)

Reps | 8-10

Banded internal rotations (rotator cuff)

Reps | 8-10

Exercises

Flat barbell bench

Sets | 3-4

Reps | 4-6

Arnold presses

Sets | 3-4

Reps | 8-10

Dumbbell lateral raises

Sets | 3-4

Reps | 12-15

Cable reverse flys

Sets | as little as possible

Reps | 50

Seated overhead tricep extensions with dumbbell (french press)

Sets | 3-4

Reps | 10-12

Cable tricep extensions (with rope)

Sets | 3-4

Reps | 15