Workout 24.10.11 - shoulders/chest

10min cross trainer warmup

12x barbell chest press
10x slow decline barbell chest press hold at top
10x Dips
Weights added
12x barbell chest press
10x slow decline barbell chest press hold at top
10x Dips

10sec rest

10x dumbbell chest press
10x dumbbell fly press
10x push ups
12x dumbbell chest press
12x dumbbell fly press
10x push ups

12x machine triceps pull down
12x machine reverse biceps curl
10x cable fly
12x machine triceps pull down
12x machine reverse biceps curl
10x cable fly

15sec rest

12x barbell chest press
20x dips
12x barbell chest press
16x push ups
16x machine triceps pull down
16x machine reverse biceps curl

15sec rest

10x sit up with weighted medicine ball overhead
20x alternating sit up straight arm right elbow to left knee, left elbow to right knee
12x crunch to high ten with Nick
12x raised straight leg crunch
12x raised bent leg V up
10x diamond push up (I could only do 3)

20 sec rest

20mins treadmill alternating speeds between walking and a fast jog