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Star of Kiana's Flex Appeal ESPN

Workout: Chest / Shoulders

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Here is one of my favorite workouts! It's convenient to do at home since you only need hand weights. This workout is very challenging since push ups strengthen your chest and shoulders. Your arms will feel like sugar free jello.

Chest & Shoulders Supersets

Do 1 set of each exercise, moving immediately from one exercise to the next without resting in between sets. Use a lighter weight to warm up and gradually increase the amount of weight used. Tip: Your maximum weight used should equal 65% of your 1 rep. max.


10-15 reps per movement
1-2 circuits
Estimated Time: 20 minutes

Traditional Push ups: max reps, perfect form
Seated shoulder presses

Incline bench press
Side lateral raises

Push ups feet up behind you
Rear delt flys

Close hand push ups
Front raises

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