Chest / Biceps

Incline bench 4 working sets x3-5 : Rest 90 seconds

Low incline bench / Rope hammer curl 3x12-7 1:0:3:0 / 3x12-15 1:0:2:0 : Rest 30 seconds

Incline hammer press / Cross body hammer curl 3x10 1:1:2:1 / 3x10 1:1:2:1 : Rest 30 seconds

Incline cable flies / Barbell curl 3x12-15 1:1:2:1 / 1:1:2:0 : Rest 30 seconds