Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
2 warm up sets of 8-10 reps
2 sets to failure in 6-8 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover
1 warm up set of 8-10 reps
2 sets to failure in 10-12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes Incline Dumbbell Flyes
2 sets to failure in 10-12 reps
1 drop set to failure
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
1 set to failure in 12-15 reps
2 drop sets to failure
Dips - Triceps Version Dips - Triceps Version Dips - Triceps Version
3 sets to failure in 12-15 reps

Superset

Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension
3 sets to failure in 10-12 reps
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)
3 sets to failure



Bench Dips Bench Dips Bench Dips
3 sets to failure in 12-15 reps
Jogging-Treadmill Jogging-Treadmill Cardio
20 min