Warm-up Set:
1 x lighter weight set for each exercise (8-10 reps)
1. Incline Dumbbell Press (Chest)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
2. Tight-Gripped Lateral Pulldown (Back)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
3. Chest Flys (Chest)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
4. Barbell/Dumbbell Row (Back)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
5. Dips (Chest)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 10-15
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Rest: 90 seconds