Chest | Biceps

Incline dumbbell bench

5x3-7 1:0:2:0 : 45 seconds rest

High cable flies

3x12-7* 1:1:3:1 : 30 seconds rest

*After your last set, you will drop the weight 5-10 lbs and do reps until failure, and then drop again and go until failure.

Low cable flies

3x10-12 1:2:3:1 : 30 seconds rest

Hammer dips

4x15 1:0:2:0 : 30 seconds rest

Barbell curls

11x5 1:1:2:0

*If you have preset barbells that are a certain weight, use these. If not, you can do cable curls or dumbbell curls with you hands pronated (palms up). Start with a very light weight and do 5 reps. Immediately go up 10 pounds and do 5 reps. Continue until you can no longer do the reps with good form. There is no rest time between the sets. Once you finish one set, rack the weight and move on to the next. Once you can do any more reps, rack that weight and work your way back down in the same fashion you just did. 5 reps at a time until you are back at your starting weight!