1. Cable machine chest press (5 sets: 12 reps)

2. Cable Front raise (4 sets: 10 reps)

3. Reclined DB upper chest flies, keeping weight out side of shoulders at all times, but still coming up and in. (4 sets: 10 reps) 1 sec pause at top, don’t come all the way down.

4. Isolateral chest press, load middle and end range portions (4 sets: 12-16 reps)

5. Machine chest flies (4 sets: 10,12,16,20)

superset: Seated DB Lateral Raises (4 sets: 15 reps)

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.

LL, ChestStephanie Sequeira