1. Flat Barbell Bench Press:
Warm Up:
55X12

Work Sets:
75X8
75X8
75X8

Rest: 2 mins.

2. Hammer-Grip Pull-Ups:
Work Sets:
BWX7
BWX6
BWX5

Rest: 2 mins.

3. Incline Barbell Bench Press:
Work Sets:
65X8
65X8
65X7

Rest: 2 mins.

4. Dumbbell Rows:
Work Sets:
35X8
35X8
35X7

Rest: 2 mins.

5. Bent-Arm Pullovers (EZ Bar):
Work Sets:
30X10
30X7
30X4

Rest: 1 min.

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

Rest: 1 min.

7. Preacher Curls:
Work Sets:
30.5X12
30.5X12
30.5X12

Rest: 1 min.