• Thomas DeVietro

Chest, Shoulders and Triceps Workout (1)by The GYMRaT.

1. Bench Press- sets of 12,8,10,6,4,2,12 reps, rest 1 minute between sets

2. Incline Dumbbell Press- sets of , 12, 10, 8, 6 reps, rest 1 minute between sets

3. Flat Bench DB Flies w elevated feet- 3 sets, 15 reps, rest 1 minute between sets

4. Seated Arnold Overhead Press- 3 sets, 12 reps, 1 minute rest

5. 3 rounds- 12 alternating DB Front + Lateral Raise, 15 close grip barbell high rows, 10 close grip push ups + 20 second push up plank hold, rest 1 minute between sets

6. DB Kick Backs- 2 sets, 20 reps, 1 second pause at the top

6. Seated DB Overhead Tricep Skull Crushers- 2 sets, 20 reps, rest 1 minute

Qualat, Afghanistan 2010- TEAM QUALAT



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