CHEST

1. Incline Plate Loaded Pec Flys – 3×12 Last Set Dropset (If you don’t have plate loaded pec fly do dumbbell flys instead)
2. Cable Crossovers – 4×12. Do not forget that you can do these a different height variations
3. Smith Machine Ladder Pushups – 3sets – 1 set = 15 reps at 3 different elevations you can start high and go low, or start low and go high

BICEPS

4. Dumbbell Curls – 3×12
5. EZ Bar Curls – 3×12 Last Set – 3 Seth Dropset
6. Hanging Concentration Curls – 3×12. Make sure you get a good squeeze at the top of each rep

- mainos -