Warm-up
Use the first 10 minutes to raise temperature and prepare the shoulders before pressing.
Monday
Heavy Chest + Cardio
Start the week with a chest-focused strength session, then finish with steady incline cardio to support fat loss and stamina.
Workout
Move with control, keep rest periods steady, and use a weight that lets you finish the target reps cleanly.
Incline treadmill walk10 min
Barbell Bench Press4 x 8
Incline Dumbbell Press4 x 10
Chest Press Machine3 x 12
Cable Fly3 x 15
Push-ups3 x max reps
Incline treadmill walk or Stairmaster15 min
Focus Notes
Keep the session heavy but tidy. The goal is strong pressing, chest activation, and a clean cardio finish.
Form
Control the lowering phase and avoid bouncing the bar or rushing the dumbbells.
Finish
Keep the final cardio steady, challenging, and sustainable rather than all-out.