Warm Up (Perform each m vement for 10-15 repeats) Training 1) Smith Machine upright row 4×12 reps. 2) Incline dumbbell chest press 4×12/10/8/6 reps. 3) Wide-grip Lat Pull downs 5×10-12 reps. or Lat Pull Downs exercise version (3×10 reps.) 4) Chest Dips 4×10-12 reps. 5) Superset for shoulders (4x12reps.) 5) TRX Front raise (In one exercise we do three movements in turn) 6) Standing Palloff Press with resistance band ( 3×10 reps. on the side) 7) Hanging knees to chest 3×10 reps. 8) Standing rotation with resistance band ( 3×10 reps. on the side) Be sure to do muscle stretching at the end of the workout