Workout Execution and Rest Recommendations

Warm-Up (5-10 Minutes):

• Arm circles: 1 minute forward, 1 minute backward
• Shoulder taps: 1 set of 10-15 reps
• Chest stretches: 20-30 seconds each side
• Light push-ups (modified if needed): 1 set of 8-10 reps

Chest Work

• Incline Bench Press:

  2 sets of 10-12 reps
  • Execution: Focus on controlled movements, especially the eccentric (lowering) phase.
  • Rest Time: 60-90 seconds.

• Flat Bench Press:

  2 sets of 10-12 reps
  • Execution: Prioritize form and full range of motion.
  • Rest Time: 60-90 seconds.

• Cable Flys:

  2 sets of 12-15 reps
  
  
  • Execution: Focus on the squeeze and a slow negative phase to isolate the chest.
  • Rest Time: 60-90 seconds.
  • Progression: Work up to three sets of each exercise with the target goal of ~ 12 repetitions.

Triceps Work

• Skull Crushers:

  2 sets of 10-12 reps
  • Execution: Maintain proper elbow positioning to avoid shoulder involvement.
  • Rest Time: 60-90 seconds.

• Tricep Rope Pushdowns (optional):

  2 sets of 12-15 reps
  • Execution: Keep the movement smooth and controlled.
  • Rest Time: 60-90 seconds.

Cool Down (5-10 Minutes):

• Chest stretch against a wall: 20-30 seconds each side
• Tricep overhead stretch: 20-30 seconds each arm
• Shoulder and arm swings: 1-2 minutes