- Warm-Up and Stretch
- Machine Press
- 200×8, 210×8, 220×8
- Incline Dumbbell Flys – 4×15
- Dumbbell Bench Press
- 70×10, 80×10, 90×10, 95×10
- Deficit Push-Ups – 2 Sets to Failure
- Rear Delt Swings – 3×30
- Lat. Raises – 3×12
- Front Raises – 3×12
- Weighted Sit-Ups – 3×10