Bench Press 4 × 12,10,10,8
Flat Bench Press 5 × 15,12,12,10,8
Dumbbell Flye 4 × 12,12,10,10
Cable Flies 5 × 12,12,10,10,8
Plate Chest Press 4 × failure
Plate Front Raises 5 × 15,12,12,10,8
DB Bent Over Raise 4 × 15,12,10,10
Cable Upright Row 5 × 15,12,10,10,8
Scissors 2 × 30sec.
Oblique Crunches 3 × 12,12,12
Hanging Knee Ups 3 × 12,12,12