Build2Born 21-Day Wifey Workout - Day 1 (Chest/Shoulders)
Exercises
Jump Rope
Warm Up 5 minutes
1 set
Bench Press (Dumbbell)
Weight: Moderate weight for 30 seconds/15 second rest Equipment: Flat Bench/Dumbbells Sets: 3 Reps: as many as possible in 30 seconds Rest: 15 seconds
3 sets
Rest 15s
Plate Squeeze (Svend Press)
Weight: Moderate Equipment: Plate Sets: 3 Reps: as many as possible in 30 seconds Rest: 15 seconds
3 sets
Rest 15s
Butterfly (Pec Deck)
Weight: Moderate Equipment: Pec Deck Machine Sets: 3 Reps: 12-15 Rest: 1 minute
3 sets
Rest 1min 0s
Shoulder Press (Dumbbell)
Weight: Moderate Equipment: Dumbbells/Bench Sets: 3 Reps: as many as possible in 30 seconds Rest: 15 seconds
3 sets
Rest 15s
Front Raise (Dumbbell)
Weight: Light Equipment: Dumbbells Sets: 3 Reps: as many as possible in 30 seconds Rest: 15 seconds
3 sets
Rest 15s
Lateral Raise (Dumbbell)
Weight: Light Equipment: Dumbbells Sets: 3 Reps: as many as possible in 30 seconds Rest: 15 seconds
3 sets
Rest 15s
Upright Row (Dumbbell)
Weight: Light Equipment: Dumbbells Sets: 3 Reps: as many as possible in 30 seconds Rest: 15 seconds
3 sets
Rest 15s
Elliptical Trainer
30 minutes
1 set