Arms:
With bench press bar and plates
Bench Press 65
Shoulder press 45 – 55 lbs
Dip
(4 sets of 10)
Single arm shoulder press
Single arm chest press
15 lbs, 4 sets of 10
Tricep press down 50 lbs x 20
Push up x 10
3 sets
Incline push up
Dip
10 each for 3 minutes. 2 times through
Shoulder press machine, 50 lbs 4 sets of 12
Cable chest fly, 3 x 15 (top, middle, bottom. Count in the middle) 20 lbs