1. Flat Barbell Bench Press:
Warm Up:
50X10

Work Sets:
70X8
70X8
70X8

Rest: 2 mins.

2. Hammer-Grip Pull-Ups:
Work Sets:
BWX7
BWX6
BWX4

Rest: 2 mins.

3. Incline Barbell Bench Press:
Work Sets:
60X8
60X8
60X8

Rest: 2 mins.

4. Dumbbell Rows:
Work Sets:
35X6
35X6
35X5

Rest: 2 mins.

5. Bent-Arm Pullovers (EZ Bar):
Work Sets:
30X8
30X6
30X4

Rest: 1 min.

6. Pushdowns:
Work Sets:
40X15
40X13
40X9

Rest: 1 min.

7. Preacher Curls:
Work Sets:
28X12
28X12
28X12

Rest: 1 min.