| Exercise | Sets x Reps | Muscle Group |
| Barbell Bench Press On Bench | 5 x 6 | Chest |
| Barbell Bench Press On Bench | 1 x 30 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 5 x 6 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 1 x 30 | Chest |
| Standing High Cable Flys Both Arms | 5 x 10 | Chest |
| Smith Machine Close Grip Bench Press | 5 x 6 | Arms |
| Standard Push Ups On Ground/Power Push Up | 2 x 15 | Chest |
| Standing Bicep Curl Barbell Both Arms | 5 x 8 | Arms |
| Standing Bicep Curl Barbell Both Arms | 1 x 30 | Arms |
| Standing Cable Triceps Extension Both Arms | 5 x 8 | Arms |
| Standing Cable Triceps Extension Both Arms | 1 x 30 | Arms |
| DB Cross Body Hammer Curls | 5 x 10 | Arms |
| Dips | 5 x 10 | Chest |
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