Before you start, keep in mind you may choose to add in core/ab work after each workout session, but be sure to warm up and cool down for each session. Preferably rest for around 60-180 seconds between each set, and the weights you use for each exercise is up to you. Choose weights that presents a challenge without causing serious pain or discomfort. Build up overtime, lift a slightly heavier weight after a week or two; don't rush it but don't be lazy!
You may choose to substitute or combine the days suggested above with cardio or sports of your choice. Most importantly, remember to have fun and enjoy!
(Keep an eye out on Young Post's Facebook for a Facebook Live video coming soon in which Au Yeung will show you just how to do these exercises!)
Barbell Bench Press (or substitute with strict full-range push-ups): 10 Reps x 4 Sets
Incline Dumbbell Bench Press: 10 Reps x 4 Sets
Flat Bench Dumbbell Bench Press: 10 Reps x 3 Sets
Flat Bench Dumbbell Chest Flyes: 12 Reps x 3 Sets
Cable Chest Flyes: 12 Reps x 3 Sets
Burnout Push Up Set (perform as many push-ups as possible) x 3 Sets
Seated Dumbbell Shoulder Press: 10 Reps x 4 Sets
Full-Range Push-Ups with your feet elevated: 12 Reps x 4 Sets
Front Deltoid Flyes: 12 Reps x 3 Sets
Lateral Deltoid Flyes: 12 Reps x 4 Sets
Rear/Bent-Over Deltoid Flyes: 12 Reps x 3 Sets
Standing Dumbbell Shrugs: 20 Reps x 3 Sets
Burnout Lateral Deltoid Flyes (perform as many as possible with a light weight) x 3 Sets