Chest & Back

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

2. Barbell incline bench press - Medium Grip

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest

Now superset 3 & 4

3. Dumbbell flyes

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest

4. dumbell pullover

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest

5. Chin up - Wide grip

4 sets to failure  

Now superset 6 & 7

6. Bent over barbell row 

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest

7. Bent over two dumbbell row 

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest

8. Hanging leg raises 

5 sets of 25 40-60 seconds rest

9. 20 mins of cardio of your choice