Flat Dumbbell Press
4 sets 8-10 reps
Incline Dumbbell Press
4 sets of 8-12 reps
Hammer Strength Incline Chest Press
3 sets of 12-15 reps
Incline Cable Flyes
3 sets of 15-20 reps
Barbell Preacher Curls
4 sets of 8-12 reps
Rope Hammer Curl
3 sets of 15-20 reps
Dumbbell Spider Curl
3 sets of 15-20 reps
Seated Overhead Triceps Extension
4 sets of 8-12 reps
Triceps Cable Pushdown
4 sets of 8-12 reps
Single Arm Tricep Kickback
3 sets of 15-20 reps