Daniel’s Arm, Back, and Shoulder Workout

On a 30 degree Incline Bench:

3 sets of 10-12 Chest Press with 15 pound dumbbell

3 sets of 10-12 Chest Flies with 10-15 pound dumbbell

On the Smith Machine:

3 sets of 20 shoulder shrugs with just bar weight

3 sets of 12 squats with 50 pounds

On the Cable Weights Machine:

3 sets of 15-20 with long chest bar (pull behind head)

3 sets of 10-12 with rope pull (light weight)

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