# Chest & Biceps

## Warm-up @ Mobility

- 3 × 1-30s Hang (Arch)
- 1 × 1 Shoulder Warm-up - Resistance Band
- 3 × 1-10 Parallel Bar Support Hold

## Strength

- 5 × 5-0 Dip (Chest Version)

## Hypertrophy

- 5 × 8 Bench Press (Incline) - Dumbbell
- 5 × 1 Chest Fly
- 5 × 1 Bicep Curl (Preacher, Single-Arm) - Dumbbell
- 5 × 1 Bicep Curl - EZ Curl Bar
- **HIIT Superset · 3 rounds**
  - 1 Plyometric Push-Up
  - 1 Decline Crunch