1. Flat Dumbbell Bench Press:
Warm Up:
24X10

Work Sets:
35X8
35X7
35X4

Rest: 2 mins.

2. Dumbbell Rows:
Work Sets:
40X6
40X6
40X6

Rest: 2 mins.

3. Chest Press:
Work Sets:
70X10
70X10
70X9

Rest: 2 mins.

4. Pulldowns:
Work Sets:
65X8
65X8
65X8

Rest: 2 mins.

5. Skullcrushers:
Work Sets:
25X10
25X10
25X7

Rest: 1 min.

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

Rest: 1 min.

7. Pushdowns:
Work Sets:
40X15
40X15
40X10

Rest: 1 min.

8. Preacher Curls:
Work Sets:
30.5X12
30.5X12
30.5X9

Rest: 1 min.