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