| Exercise | Reps | Sets |
| Bench Press
Wide grip pull down |
10
10 |
Superset
4 sets |
| Incline Barbell Bench Press
Single Arm Leaning Dumbbell Row |
8
12 (each arm) |
Superset
4 sets |
| Flat Dumbbell Fly
Seated Cable Row |
12
12 |
Superset
4 sets |
| Dips
Close Grip Pull Downs |
10
10 |
Superset
4 sets |
| Dumbbell Pullovers
Cable Crossover |
12
12 |
Superset
3 sets |
Printable version: chest-and-back