Workout 1: Chest, Shoulders, and Triceps
Bench presses (warm up) 3 x 8-15
Bench presses (work sets) 5 x 8-15
High- or low-incline dumbbell presses 3 x 8-10
Seated dumbbell presses or
Behind-the-neck presses 3 x 8-15
Lateral raises 3 x 8-15
Upright rows 3 x 8-15
Bent-over laterals 3 x 8-15
Dips or pushdowns 3 x 8-15
