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The Workout
(CHEST)
Pec Fly- 3 sets of 10-15 reps
Weighted Dips ''pyramid style''- 4 sets of 8-15 reps
Flat Bench Fly Combo- 3 sets of 6-10 reps
Incline Bench- 4 sets of 8-12 reps
High Cable Crossover- 3 sets of 10-15 reps
(ARMS)
Close Grip Press with Barbell Curls- 4 sets of 6-10 reps
Rope Pressdowns with Reverse Curl- 4 sets of 10-12 reps