Chest/Triceps & Shoulders

Decline Press (Smith Machine) 4 Sets 6 reps
90
140
180
190

Close Grip Press (Smith Machine)4 Sets 6 reps
140
140
140
140

Dumbbell Bench Press 4 Sets 6 reps
Dumbbell Tricep Kickback 4 Sets 6 reps
90/45
100/45
110/50
120/55

Iso-lateral Shoulder Press 4 Sets 6 reps
90
110
140
160

Side Raise 4 Sets 6 reps
Arnold Press 4 Sets 6 reps
60/60
60/60
70/50
70/50 (Last 4 reps shoulder press only)

Chest Press (Cable)Drop Set
130
100
70
40