1. Flat Dumbbell Bench Press:
Warm Up:
22X10

Work Sets:
30X8
30X8
30X7

Rest: 2 mins.

2. Seated Cable Press:
Warm Up:
40X10

Work Sets:
55X8
55X8
60X8

Rest: 2 mins.

3. Chest Press:
Work Sets:
60X10
60X10
60X9

Rest: 2 mins.

4. Pulldowns:
Work Sets:
60X8
60X8
60X6

Rest: 2 mins.

5. Skullcrushers:
Work Sets:
20X10
20X10
20X6

Rest: 1 min.

6. Seated Military Press:
Work Sets:
38X10
38X10
38X6

Rest: 1 min.

7. Pushdowns:
Work Sets:
40X12
40X8
40X6

Rest: 1 min.

8. Preacher Curls:
Work Sets:
23X12
28X12
28X12

Rest: 1 min.