Chest and Arm Hypertrophy
All Sets 45" Rest
Flat Bench(70% 5 Rep Max): 190x3,3,3,3,3,3
Incline Bench: 225x12,12,12
Chest Press(Machine): 190x15,15,15
Incline Cable Fly: 25x12,12
Preacher Curl: 95x12,12,12
Tricep Pushdown: 85x15,15
Spider Curl: 60x20,20
DB Overhead Extension: 50x12,12,12...