Exercise 1: Incline Dumbbell Press

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 2-3 minute rest between each set

Exercise 2: Barbell Bench Press (flat) 

Sets: 5

Reps: 5

Rest: 2-3 minute rest between each set

Exercise 3: Weighted Dips – Push ups (Super Set) 

Sets: 3

Reps:10 (for each set of dips)

Reps: Failure ( push ups)

Rest: 2-3 minute rest between each set

Exercise 4: Cable Crossover Flyes

Sets: 3

Reps: 12

Rest:1 minute rest between each set

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