Chest Shoulder Piceps

Barbell shoulder press 3 8 Dumbbell Presses 3 8-10 EZ-BAR CURL 5 15,12,10,10,10

Lateral Raises 2 20-25 Dumbbell Side Laterals 3 10-12 ALTERNATING DUMBBELL BICEPS CURL 4 10
Front Raises 2 20-25 Barbell Front Raises 3 10-12 EZ-BAR PREACHER CURL 4 10
Triceps Press Down 2 25 Wide-Grip Upright Rows 3 8-10 DUMBBELL HAMMER CURL 3 10
Close Grip Bench Press 1 15 Bent Rear Laterals 3 10-12 TRICEPS PRESSDOWN 4 21,15,12,10
Barbell Bench Press 3 8-10 CABLE OVERHEAD TRICEPS EXTENSION 4 15
DB Inclined Bench Press 2 10-12 Wide-Grip Smith Machine Rows 3 8-10 BARBELL BENCH PRESS 4 12
DB Chest Fly 3 15 Clean and Presses 4 8-10 WEIGHTED DIP 4 15
Scott Presses 4 8-10 Forearms 4 Failure
Decline Smith Presses 2 12 Side Upright Rows 4 8-10
Flat Hammer Presses 4 25 Standing DB Curls 2 10
Inclined DB Flyes 3 Failure Seated DB Presses 1 25 DB Drag Curls 1 20
Reverse EZ Bar Presses 1 Failure Inclined Hammer Curls 1 15
Seated DB Side Laterals 1 Failure Close Grip Bench Press 1 25
Triceps Press Down 1 25
Military Press 3 10 Double Arms Kickbacks 1 25
Butterfly Invers 3 10 WEIGHTED DIP 1 Failure
Side Laterals 3 10
Machine Shrugs 3 10 BB Curls 3 10
DB Shrugs 3 10 Curls Cable Pulley 3 10
DB inclined Curls 3 10