Chest & Shoulder Strength + Row Workout
Style: 4 total rounds for chest work, followed by shoulder-focused supersets
Row: 400m after each round of chest exercises
Rest: Minimal between movements, 60–90 sec between sets
Warm-Up
Jump Rope or Row: 1 min light
Banded Chest Openers – 10 reps
Scap Push-Ups – 10 reps
Wall Angels – 10 reps
Arm Circles – Forward & Backward, 10 each
Chest Circuit (4 Rounds)
Flat Dumbbell Bench Press – 8–10 reps
Incline Dumbbell Press or Landmine Press – 8 reps
Ring Push-Ups or Deficit Push-Ups – Max effort (leave 2 reps in tank)
→ After Each Round:
400m Row (steady pace)
Shoulder Superset (3 Rounds)
Single-Arm Landmine Shoulder Press (Kneeling) – 8 reps per arm
Lateral Raises with Dumbbells or Cables – 10–12 reps
Reverse Incline Rear Delt Flyes – 10 reps
Finisher
Plank Hold on Elbows – 1 min
Band Pull-Aparts – 20 reps
Wall Sit (or ring dip hold) – Max time