Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!
DAY 1 (Chest & Back)
DAY 2 (Chest, Triceps, & Shoulders)
Complete 1 set of each of the following before moving onto the next set. Rest 1 minute between each exercise.
3 x 15 Dumbell Shoulder Press
3 x 15 Triceps Pushdowns
3 x 10+ Pushups (If these are too challenging, try modified push ups from your knee. Your focus here, is to lower yourself until your chest is at lost in between your elbows.)