Bench Press – 4 sets x 8-12 reps

• Use a smith machine or barbell  to press from a flat bench. Targets the overall chest.

 

Incline Dumbbell Press – 3 sets x 10-12 reps

• Adjust the bench to a 30-45° incline to focus on the upper chest.

Chest Dips – 3 sets x 8-10 reps

• Lean slightly forward while dipping to emphasize the chest more.

Cable Flys (or Dumbbell Flys) – 3 sets x 12-15 reps

• Stretch and squeeze the chest by bringing your arms together in a wide arc motion.

Bicep Curls (Dumbbells or Barbell) – 3 sets x 10-12 reps

• Keep elbows tucked and curl the weight up while controlling the motion down.

Triceps Rope Pushdown – 3 sets x 12 reps

Incline Hammer Curls – 3 sets x 10 reps