Warm-up -  3 sets of each.

1 min stab plank holds
10 bar pushups

Workout -  5 supersets of each.

8-12 reps of stab chest press AHAP
15-20 reps of stab chest flys AHAP

Post weights and reps used per set to comments. 

Ok, this is the workout we should have done last week. We are a little off on our rotation, but we'll be back on track within a couple of Tuesdays. 

Personally, this is my favorite of the shaping workouts. I know it comes around a lot (3 times this year already) but there are few workouts we have that are so specifically good at targeting your pecs and anterior delts. 

Remember to slow those reps down today. We are shaping here. That means NO momentum - NO slop! If you are unsure whether, or not you are using proper form, please check it with a trainer, or vet.

Get plenty of rest between supersets, but not too much. The magic with shaping is getting a good "pump." If you rest too little, you won't be able to work as hard during the set. This takes from the pump you are after. If you rest too long you miss out on the shaping benefits of overcoming lactic acid build-up. Proper rest times are different for all of us, but you should generally be resting no less than 90 seconds and no more than 2 1/2 minutes. 

Those shoulders! Nice Ang.