Chest & Arms Routine (for men and women) | feat. Ashley Paul

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The routine
(pecs)
Pec Fly- 4 sets of 10-15 reps
Incline Dumbbell Bench- 4 sets of 6-12 reps
Dips (parallel or wide)- 4 sets of 6-12 reps
Decline Press- 4 sets of 6-12 reps
Cable Crossover- 4 sets of 10-15 reps
(arms)
Tricep Pressdown- 3 sets of 10-15 reps
One Arm Extensions- 3 sets of 10 (each arm)
Hammer Curls- 3 sets of 10 reps (each arm)
Seated Cable Curl- 3 sets of 10-15 reps