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– Raise part –
Barbell Military Press: 4 sets of 12-10-8-6 reps, 2-3 min rest

Or

Arnold Press: 4 sets of 12-10-8-6 reps, 2-3 min rest

Dumbbell front raise: 4 sets of 12-10-8-6 reps, 2-3 min rest

Or

Plate front raise: 4 sets of 12-10-8-6 reps, 2-3 min rest

Dumbbell lateral raise: 4 sets of 12-10-8-6 reps, 2-3 min rest

Face Pull: 4 sets of 10 reps

– Lowering part –
Cable one-arm front lower: 4 sets of 10 reps

Cable one-arm lateral lower: 4 sets of 10 reps

Arm wrestle cable (in the air, no more than 90deg): 4 sets of 10 reps

Close grip bench press: 4 sets of 8 reps

Dumbbell shoulder press: 3 sets of 12 reps

Incline dumbbell press: 4 sets of 8 reps

Machine chest fly: 3 sets of 15 reps

Machine single arm cable fly: 3 sets of 12 reps

Cable tricep pulldown: 3 sets of 12 reps

Hanging knee raise: 5 sets of 12 reps

Super-set #1
Close-grip bench press (slow on way down, up 1/4 of the way, down and full up): 4 sets of 6 reps at 60%, 65%, 70%, 70% of 1RM

Face Pull: 4 sets of 10 reps

Super-set #2
Weighted Pull-up, 4 sets of 6 reps

Incline Dumbbell Bench Press, 4 sets of 10 reps

Super-set #3
Flat Dumbbell press (1 arm at a time, other arm 90% extended), 3 sets of 6 reps at 22-23% of 1RM

Dumbbell row, 3 sets of 6 reps at 25% of 1RM

Metabolic conditioning
5 sets of 10 box jump, 7 burpees and 5 pull-ups

– Chest & Shoulders –
Barbell Bench Press: 5 sets of 8-8-6-6-4 reps, 2-3 min rest

20 degrees Dumbbell Bench Press: 4 sets of 6-8 reps, 2-3 min rest

Barbell Military Press: 5 sets of 8-8-6-6-4 reps, 2-3 min rest

One-arm Dumbbell Bent-over Lateral Raise (overload): 4 sets of 6-8 reps, 2-3 min rest

Power Shrugs: 4 sets of 6-8 reps, 2-3 min rest

Finisher: 3 supersets, 2-3 min rest
Chest Dips: 12-15 reps

Diamond Push-ups: till failure

– Abs –
Leg lifts: 3 sets of 1-15 reps, 2 min rest

Wood choppers: 3 sets 12-15 reps, 2 min rest

– Day 1 –

Barbell Bench Press: 5 sets of 10-8-8-6-6 reps, 2-3 min rest

Incline Barbell Bench Press: 5 sets of 10-8-8-6-6 reps, 2-3 min rest

Dumbbell Chest Fly: 5 sets of 10-8-8-6-6 reps, 2-3 min rest

Dumbbell Pullover: 5 sets of 10-8-8-6-6 reps, 2-3 min rest

Finisher: Progressive incline (45% then 30%) to flat Dumbbell Bench Press: 1 set of 15+15+15 reps without rest

– Day 2 –

Super-set #1: 2 sets of 12-15 reps, 60-90 secs rest
Incline Dumbbell Chest Press

Incline Dumbbell Chest Fly

Super-set #2: 2 sets of 12-15 reps, 60-90 secs rest
Dumbbell Chest Press

Dumbbell Chest Fly

Super-set #3: 2 sets of 12-15 reps, 60-90 secs rest
Svend Press

Wide Grip Push-up

Finisher: Progressive incline (45% then 30%) to flat Dumbbell Bench Press: 2 sets of 15+15+15 reps without rest, 2 min rest between the sets

Bent-over Barbell Row: warm-up set + 6 sets of 8 reps

One-arm Lat Pull-down: 5 sets of 8 reps (each side)

Seated Wide Grip Row: 5 sets of 8 reps

Barbell Curls: 4 sets of 8 reps

Cheat & Recover Hammer Curl: 4 sets of 8+8 reps

3 sets of 4 exercises no rest between exercises, 1 to 3 min of rest between sets

Ex 1: Barbell curls, 8 reps

Ex 2: Seated inclined dumbbell curls, 8 reps

Ex 3: Spider inclined curls, 20 reps

Ex 4: Seated dumbbell concentration curls, 20 reps

3 sets of 4 exercises no rest between exercises, 1 to 3 min of rest between sets

Ex 1: Dumbbell bench press, 8 reps

Ex 2: Declined pushups, 8 to 12 reps

Ex 3: Cable fly, top to bottom, 20 reps

Ex 4: Pull-over to Svend press, 15 reps