Chest & Back

3 sets of 20, 15, 12

40-60 seconds rest 

2. Barbell incline bench press - Medium Grip

3 sets of 20, 15, 12

40-60 seconds rest 

Now superset 3 & 4

3. Dumbbell flyes

3 sets of 20, 15, 12

40-60 seconds rest 

4. dumbell pullover

3 sets of 20, 15, 12

40-60 seconds rest 

5. Chin up - Wide grip

3 sets of 20, 15, 12

Now superset 6 & 7

6. Bent over barbell row 

3 sets of 20, 15, 12

40-60 seconds rest 

7. Bent over two dumbbell row 

3 sets of 20, 15, 12

40-60 seconds rest 

8. Hanging leg raises 

5 sets of 25 40-60 seconds rest