Complete the following exercises in a row with 45 seconds rest in between sets. 4 sets for 6-8reps  (if you can't get out 6 reps the weight is to heavy and if you are getting more than 8 reps out the weight is to light. Tempo 1-1-2

 

• Dumbbell incline bench press

• Flat machine plate loaded bench press

• Incline dumbbell flys

• Cable close grip pulldowns

• Barbell bent over rows

• Cable rope pullovers

• Dumbell lateral raises

• Rear cable flys
  
  Bonus round
   

• Tricep rope pushdowns  

• V-bar tricep push downs

• Reverse tricep extensions

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   finish with the following​

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• Planks 

• Crunches

• Leg raises

3 round - 1 minute each round

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