AM – Chest, PM – Shoulders/Tri’s/Abs

AM - Chest

1. Incline Barbell Press - 4x12-2
2. Flat Hammer Strength Press - 4x12,8,15,6
3. Incline DB Fly - 4x12
4. Flat Barbell Press - 3x8-12

PM - Shoulders/Tri's/ABS

1. Barbell Military Press - 4x8-15
2. Behind the back one arm cable lateral - 3x12
3. Standing DB Lateral Raise - 4x12
4. Upright Row - 3x10-12
5. Barbell Shrugs - 3x12
6. Dips - 3xfailure bodyweight 20,15,12
7. Skull crushers - 3x12
8. One arm reverse grip cable pressdown - 3x12
9. Bench crunches - 3x30
10. Lying leg raises - 3x15