*Chest
Warmup
- Flat Dumbbells 2 x 20,15
Working sets
- Flat Dumbbells 4 x 15,12,12,10
- Incline Dumbbells 3 cluster sets 8,4,4
- Flat Dumbbell Flies 4 x 10,10,12,12
- Dips 3 x failure
*Triceps
Warmup
- Straight bar pushdown 2 x 20,15
Working sets
- Straight bar pushdown 3 x 15,12,12
- Rope extension 4 x 10,8,8,8
Superset
- Close grip bench 3 x 12,12,10
- Skull crushers 3 x 10,10,10
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