CHEST Set Rep

Pec Activation 3 12-15

Incline Dumbell Press 4 6-8
Incline Cable Flye 3 10-12
Dumbell Press 4 6-8
Gulliotine Press 3 8-10
Standing Dumbell Press 4 10-12
Egyptian Dumbell Raise 4 12-15
Rope Face Pull 3 20

2nd Workout
Set Rep
Dumbell Overhead Press 4 6-8
Tips: Tuck Glutes, Warm up
Tempo: 1 0 1 0
Close Grip Bench Press 3 8-10
Tips: Moderate Arch
Incline Cable Flye 3 10-12
Tip: Squeeze
Rope Upright Row 3 12-15
Band Lateral Raise 3 12-15
Medicine Ball Push Up 2 RPE 8

Total
Chest 25
Shoulders 21

BACK Set Rep Tips Tempo

Lat Pull-ins 2 10-15
Lat Pull down 3 8-10 Negtive 1-0-3-0
T-bar Row 3 10-12
Cable High to Low Row 2 12-15
Cable pull over 3 15-20
Snatch grip barbell Shrugs 3 12-15
Kneeling Rope Face Pull 3 20
Enchanced Eccentric Curls 3 10-12 Lighter weight
Reverse grip dumbell 2 12
Hammer Grip 2 10
Traditional Curl 2 8 Super sets