Shoulders & Chest workout
Chest:
Dumbbell bench press 4 sets X 15/12/10/10
Dumbbell shoulder press
4 sets X 15/12/10/10
Side raises
3 sets X 12/10/10
Rear delts flay machine
3 sets X 15/12/10
Bent rear delts raises
4 sets X 20/15/10/10
Plate press (inner chest)
4 sets X 20/15/12/10
Front raises
3 sets X 20/15/12
Incline bench press
4 sets X 15
Smith machine shrugs
4 sets X 20
30 mins cardio
There was more exercises but unfortunately the cam didn't record everything
