- Bench Press – Warm Up + 4 sets – 10, 12, 10, 8, 6 reps
- Dips – 5 sets to failure – add weight if possible
- Incline Bench Press – 4 sets – 12, 10, 8, 6 reps
- Behind the Head Tricep Rope Pulldowns – 4 sets – 12, 10, 8, 6 reps
- Chest Fly Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps
- Supinated Wide Grip Pulldowns – 4 sets – 12, 10, 8, 6 reps
- Heavy DB Press – 4 sets – 12, 10, 8, 6 reps
- Seated Overhead Tricep Press – 4 sets – 12, 10, 8, 6 reps
- (Super Set) Close Grip Incline DB Press – 4 sets – 12, 10, 8, 6 reps
- (Super Set) Push-ups – 4 sets to failure
- Close Grip Pulldowns (Heavy) – 4 sets – 12, 10 reps, failure, failure