Push
Incline barbell bench press
4 set
6-8 rep
Standing dumbell shoulder
press
4
10_15
Flat dumbell press
4
8-12
Lean away cable lateral raise
3
10_15
Cable flies high to low
3
10_15
Incline dumbell overhead
extension
3
10_15
Lat pull downs
4
15
Barbell row aw machine
4
15
Reverse grip lat pull downs
4
12
Chest supported row
4
15
Narrowngrip barbell curl
3
12
Facepulls
3
15
Rope triceps
3
12
Squats
4
6_10
Hip thrust
4
12_15
Splitnsquats
4 each leg
8 _12
Batat
3
15_20