The Warm-up:

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

The Workout:

3 sets of 10-15 reps

1. Smith Machine Bench Press 

2. Dumbbell Incline Press 

3. Seated Chest Press

4. Machine Chest Fly

The Cool-down

End your workout routune with some ab work and stretching

1. Straight Arm Plank (1 min.)

2. Bicycle crunches (30)

3. Elbow Plank (1 min.)

4. Stretching exercises for 3-5 minutes