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MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 3 : Pecs, Delts & Traps

Exercises 10
Equipment Yes

Exercise 1A

Plyometric Pushup
plyometric pushup thumbnail
-- sets
10 reps
30 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 1B

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
-- sets
10 reps
30 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 1C

Flat-Bench Dumbbell Flye
exercise image placeholder
-- sets
10 reps
30 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 1D

Isometric Plank Hold
exercise image placeholder
-- sets
30-60 sec reps
30 sec rest
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 2A

Barbell Push Press You'll need: Barbell How to
Barbell Push Press thumbnail
-- sets
8 reps
30 sec rest
Perform exercises 2A-2D as a giant set. Perform 4 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 2B

Half Arnold Press
Half Arnold Press thumbnail
-- sets
10 reps
30 sec rest
Perform exercises 2A-2D as a giant set. Perform 4 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 2C

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
-- sets
8 reps
30 sec rest
Perform exercises 2A-2D as a giant set. Perform 4 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 2D

Bent-Over Rear-Delt Plate Raise
exercise image placeholder
-- sets
10 reps
30 sec rest
Perform exercises 2A-2D as a giant set. Perform 4 giant sets total, resting 3 mins between each giant set. Rest 30 sec between each exercise.

Exercise 3

Lying EZ-Bar Triceps Extension You'll need: Bench, EZ-Bar How to
Lying EZ-Bar Triceps Extension thumbnail
3 sets
15* reps
2 min rest
*On every 5th rep, hold the bottom position for 20 sec.

Exercise 4

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup  thumbnail
3 sets
to failure reps
1 min rest
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