Bench Press 3x12
Incline Press 3x12
Dips 3xFailure (as many reps as you can do)
Cable Fly 2x15
Behind the neck tricep extension (w/dumbbell) 3x10
Straight arm Pushdown w/rope 3x10
Tricep Pushdown 3x10
Rest between sets=1:30-2:00
Rest between station=2:00-3:00
*Bench/Incline done back to back. Dips/Cable Fly done back to back, etc.
Monday - Friday
5:00am-10:00pm
Saturday - Sunday
7:00am-7:00pm