Exercise 1 Incline Barbell Bench Press Equipment: Barbell, Bench View Details 4 Sets 12, 12, 10, 8 Reps 90" Rest The first set is a warm-up with 8-12 repetitions. After each completed set, increase the weight. After completing the last set, immediately perform a drop set by reducing the weight by 80%.
Exercise 2 Incline dumbbell fly Equipment: Bench, Dumbbells View Details 3 Sets 12, 12, 10 Reps 60" Rest The first two sets with the same weight, increase the weight on the third set. After the last set, perform a drop set with half the weight.
Exercise 3 Dumbbell Bench Press Equipment: Bench, Dumbbells View Details 4 Sets 10, 10, 8, 6 Reps 90" Rest With a heavy weight or increase with each set.
Exercise 4 Chest Dips Equipment: Machine View Details 3 Sets to exhaustion Reps 60" Rest superset with push-ups to exhaustion
Exercise 5 Skull Crusher Equipment: Barbell, Bench View Details 4 Sets 16, 12, 10, 8 Reps 60" Rest The first set is a warm-up with 16 repetitions. After each completed set, increase the weight.
Exercise 6 Cable Tricep Extension With V-Bar Equipment: Cable Pulley View Details 3 Sets 12 - 16 Reps 60" Rest Perform a drop set after each set. Can be alternated with rope extensions.
