CHEST/SHOULDERS/TRICEPS

Flat Barbell Bench Press
4 sets of 6
(1:2:1:0)

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Slight Incline Dumbbell Press

15,12,10 drop 12 drop 15

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Flat Machine Press
4 sets of 6 drop 12

6 rep sets- (1:2:1:0)

12 rep sets- (1:4:1:0)

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Cable Cross Over

12,10,8

(1:0:1:2

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Incline Dumbbell Fly
3 sets of 8

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Seated Barbell Shoulder Press

3 sets of 6
(1:2:1:0)

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Barbell Upright Row

15,12,10 drop 12 drop 15

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Dumbbell Side Lateral

4 sets of 6 drop 12

6 rep sets- (1:2:1:0)

12 rep sets- (1:4:1:0)

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Reverse Pec Deck Fly

12,10,8,8

(1:0:1:2)

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Double Arm Overhead Dumbbell Extension

4 sets of 6

(1:2:1:0)

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Triceps Cable Press Down
(Outside shoulders grip)

15,12,10,10 drop 12 drop 15

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Decline Bench Skull Crusher

4 sets of 6 drop 12

6 rep sets- (1:2:1:0)

12 rep sets- (1:4:1:0)