Upper Body 


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A1. Flat Dumbbell Chest Press 

3 sets

10,8,6 reps

Last set perform 2 drop sets

B1. Wide Pronated Grip Cable Rows

3 sets 

10 reps 

C1. Standing Arnold Press

3 sets

6 reps

D1. Ring Pull Ups

3 sets

8 reps

E1. Cable Chest flyes

3 sets

10 reps

E2. Partial Lateral Raises

3 sets

30 reps

F1. Rear Delt Rows

3 sets

15 reps

F2. Rope Tricep Pushdowns

3 sets

15 reps

F3. EZ Cable Bicep Curls

3 sets

15 reps