Exercise 1: Incline Dumbbell Bench Press

Sets: 3

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

Rest: 2-3 minute rest between each set

Exercise 2: Decline Dumbbell Flyes

Sets: 3

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

Rest: 2-3 minute rest between each set

Exercise 3: Bent Arm Barbell Pullovers

Sets: 3

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

Rest: 2-3 minute rest between each set

Exercise 4: Push ups

Sets: 3

Reps: to failure

Rest:1 minute rest between each set

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