*Chest
Warmup
- Flat Smith machine 2 x 20,15
Working sets
- Flat Smith machine 3 x 12,10,10
- Incline Dumbbells drop set 4 x 4,6,6,8 drop 10
Super set
- Flat Dumbbell Flies 4 x 10,10,12,12
- Diamond push ups 4 x failure
*Triceps
Warmup
- Dips (bodyweight) 2 x 20,15
Working sets
- Weighted dips 3 x 12,10,10
- Straight bar cable pushdown 4 x 4,6,6,8 drop 10
- Rope extension 4 x 10,10,12,12
- Dumbbell kick backs 3 x 10,5,5 x 3
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