BENCH PRESS:
1 X 10 (LIGHT)
1 X 10
1 X 8
3 X 6

PIN PRESS: *(Do these with or without bands)
(GAURDS SHOULD BE SET SO THAT BAR STARTS AT A HEIGHT OFF THE CHEST EQUAL TO ONE HALF NORMAL PRESS POSTION)
3 X 6-10

WIDE PRESS (machine chest press) / INCLINE PRESS: (hammer strength chest machine)
3 X 6-10 REPS (WIDE PRESS) X 6-10 (INCLINE)

DECLINE PUSH UPS (FEET UP ON BENCH) / STANDING D.B. OVERHEAD PRESS:
3 X 10-15 (PUSH UPS) X 10-15 (SHOULDER PRESS)

LOW PULLEY FLYES:
3 X 10-15 (PAUSE TOP OF EACH MOTION)

NEUTRAL GRIP D.B. FRONT RAISE / D.B. ARC RAISES:
(USE TWO SETS OF D.B.'S, THE SECOND ONE BEING ROUGHLY 50% OF WEIGHT USED FOR THE FRONT RAISE)
3 X 10 X 10

SIDE LYING D.B. REAR DELT FLYES:
3 X 10 EACH SIDE 10 LBS

REAR DELT FLYES @ PEC DEC:
3 X 20

SIT UPS (ON DECLINE BENCH):
3 X 25