– Day 1 –
Barbell Bench Press: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
Incline Barbell Bench Press: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
Dumbbell Chest Fly: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
Dumbbell Pullover: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
Finisher: Progressive incline (45% then 30%) to flat Dumbbell Bench Press: 1 set of 15+15+15 reps without rest
– Day 2 –
Super-set #1: 2 sets of 12-15 reps, 60-90 secs rest
Incline Dumbbell Chest Press
Incline Dumbbell Chest Fly
Super-set #2: 2 sets of 12-15 reps, 60-90 secs rest
Dumbbell Chest Press
Dumbbell Chest Fly
Super-set #3: 2 sets of 12-15 reps, 60-90 secs rest
Svend Press
Wide Grip Push-up
Finisher: Progressive incline (45% then 30%) to flat Dumbbell Bench Press: 2 sets of 15+15+15 reps without rest, 2 min rest between the sets