Flat dumbbell presses
4 sets 8-10 reps
Incline dumbbell presses
3 sets of 8-12 reps
Hammer strength chest press
3 sets of 12-15 reps
Incline cable flyes
2 sets of 15-20 reps
Cambered bar preacher curls
3 sets of 8-12 reps
Concentration Curl
3 sets of 12-15 reps
Reverse spider curl
2 sets of 15-20 reps
Seated tricep extension with cambered bar
3 sets of 8-12 reps
Cable pressdowns with rope attachment
2 sets of 12-15 reps
Single arm tricep kickback
2 sets of 15-20 reps