Chest + shoulder workout

Park equipment :)

NEVER GOING TO DO THIS AGAIN!!!!!!!!!!!
I rode my bike with 20k worth of weights in my bag and it took me so long to get to my local park and back :(


But ... If you guys have a bench, then it you can perform this exercise.

600m run
1 minute rest

Basically I followed a workout from six pack shortcuts but instead, the bench at the park was incline so yeah more an upper chest workout link is below:

http://www.youtube.com/watch?v=IJFAdOlUVT0&list=PL8E48238106B4A3A9&index=2&feature=plpp_video

Chest workout

Close Grip Dumbell Pressover- 10 reps
Hold the dumbbells close together (touching each other) and bring them down to your chest. Press them upwards, and then bring them behind your head for the pullover. Bring the dumbbells down as far as you can, and then pull them back up focusing on contracting your chest muscles during this movement.

Dumbbell Chest Press- 10 reps

 Just like bench press, except with dumbbells. Use a heavier weight than the first exercise. Since this is a drop-set, be especially careful not to bring the weights down too far -- you shouldn't feel a "stretch" in your chest muscles. Most people should go down to about 90 degrees, but advanced guys who are more flexible 

Pushups- 10 reps


 By this time your chest will be burnt, but make sure you stay at it. Do your pushups as normal, because this is your second drop-set. Again make sure your form is on point even when you're really tired.

Repeat 4 times (1 minute rest)



Shoulder workout

Dumbbell press- 10 reps  
Bent arm lateral raises- 10 reps

(30 second rest)