– Chest & Shoulders –
Barbell Bench Press: 5 sets of 8-8-6-6-4 reps, 2-3 min rest
20 degrees Dumbbell Bench Press: 4 sets of 6-8 reps, 2-3 min rest
Barbell Military Press: 5 sets of 8-8-6-6-4 reps, 2-3 min rest
One-arm Dumbbell Bent-over Lateral Raise (overload): 4 sets of 6-8 reps, 2-3 min rest
Power Shrugs: 4 sets of 6-8 reps, 2-3 min rest
Finisher: 3 supersets, 2-3 min rest
Chest Dips: 12-15 reps
Diamond Push-ups: till failure
– Abs –
Leg lifts: 3 sets of 1-15 reps, 2 min rest
Wood choppers: 3 sets 12-15 reps, 2 min rest
