Ok here is the routine . If your over 40 this is a good workout to add muscle to your chest and shoulders
100 Rollouts 4 sets of 25
Pec Deck 1 warmup x 25 working sets 3 x 10-12
Reverse grip Bench Press on Smith Machine 1 warmup x 15 working sets 3 x 10-12
Inline Machine Press s/s with Hex Press 1 warmup x 15 working sets 3 x 10-15
Dumbell Flyes 1 Warmup x 20 working sets 3 x 15
Decline Press s/s with Pushups 1 warmup x 15 3 working sets 10-12 (or AMRAP on Pushups)
Tri-Set (One after the other non stop) 1 Warmup of each x 15 Arnold Press working sets 3 x 8-10 Side Laterals working sets 3 x 8-10 Reverse Pec Deck working sets 3 x 8-10
So to reiterate on the tri-set Do 1 set Arnolds followed by Side Laterals followed by Reverse Pec Deck Repeat 3 times
