LYING “L” FLYES:
3 X 15 EACH SIDE

MEDICINE BALL PUSH-UPS:
3 X 10

SEATED DIPS:
3 X 10-15 (CAN BE WEIGHTED)

(SUPERSET) PULLOVERS (machine or d.b.) / KICKBACKS:
3 X 10 (PULLOVERS) W/ 3 COUNT DOWN SUPERSET WITH 15 D.B. KICKBACKS

(SUPERSET) ARC RAISES / MACHINE SHOULDER PRESS (could also be barbell or d.b.):
3 X 10 X 10

SEATED ISOMETRIC DIPS:
3 @ 30 SECONDS

SEATED REVERSE PEC DEC FLYES:
3 X 12

STANDING BARBELL CURLS:
3 X 10 (USE A 3 COUNT WHEN LOWERING)

STANDING OVERHEAD CABLE CURLS:
3 X 10-15

SPIDER CURLS:
3 SETS TO FAILURE WITH A LIGHT TO MODERATE WEIGHT