Chest |
||
| Bench press | 5 sets |
10x |
| Dumbbell fly on bench | 5 sets |
8x |
| Incline dumbbell press | 6 sets |
10x |
| Chest dips | 5 sets |
body weight |
| Cable crossover | 6 sets |
12x |
| Pull-over | 5 sets |
10x |
Biceps |
||
| Standing dumbbell biceps curl | 4 sets 6-10x |
|
| Standing alternate dumbbell biceps curl | 4 sets 6-10x |
|
| Seated alternate dumbbell concentrated curl | 4 sets 6-10x |
|
