Notes
Decline Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (115 - 12/10/8)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (87.5 12/10/8)
Incline Dumbbell Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest) - (45 11/10/8)
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 (4 sets)
Dips (3 sets)