#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 3, Day 15

It's another chest, triceps, and shoulders day. Let's go!

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Those close-grip push-ups might be a little too easy for you. If that's the case, put a sandbag or weight plate on your back. If you add weight, make sure you keep a tight core, and don't let your lower back collapse. Stay controlled throughout the set.

I like to do the shoulder presses standing. It's a great way to engage your core as you lift.

Day 15: Chest, shoulders, triceps
1

Incline Dumbbell Press

5 sets of 6-8 reps, rest 2 minutes between sets
Incline Dumbbell Press Incline Dumbbell Press

2

Dumbbell Fly

3 sets of 6-8 reps, rest 1 minute between sets
Dumbbell Flyes Dumbbell Flyes

3

Close-grip push-up

1 set to failure
Close-grip push-up Close-grip push-up

4

Standing Dumbbell Shoulder Press

4 sets of 6-8 reps, rest 1 minute between sets
Standing Dumbbell Press Standing Dumbbell Press

Triset
5

Dumbbell Front Raise

3 sets of 7 reps
Front Dumbbell Raise Front Dumbbell Raise

Dumbbell Lateral Raise

3 sets of 7 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Rear-Delt Raise

3 sets of 7 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Note: Rest 1 minute between each round of 21 reps

6

Triceps Press-down

3 sets of 8 reps, rest 1 minute between sets
Triceps Pushdown Triceps Pushdown

7

Bilateral triceps kick-back

3 sets of 8 reps, rest 1 minute between sets
Tricep Dumbbell Kickback Tricep Dumbbell Kickback


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