Barbell Bench Press:
2 warm up sets – 15-20 reps
3 working sets – 15/12/10
Flat Bench Dumbbell Flyes – 4 sets of 12-15
Superset
Push ups – 4 sets until failure (can use bench or knees)
Dumbbell Overhead Tricep Extension –4 sets of 15
Superset
Bench dips – 4 sets until failure
Tricep Cable Pushdowns – 4 sets until failure (burnout)