Notes
Decline Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (115 - #23 - 11/8/6)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (85 - #21 -11/8/7)
Incline Dumbbell Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (45 12/9/9)
Dumbell Overhead Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (30 - 12/12/12)
Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (20 - 12/12/12)
Bent Over Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (60 - 12/12/12)
Pull-ups (6/4/4/4)
Dips (9/7/6)