Bench Press – 6 sets
15, 12, 12, 10, 8 + slow negative set

Incline Bench Press – 4 sets
15, 12, 10 + dropset (3 drops of 20 kg)

Cable Flyes (Slightly Bent Over) – 4 sets
15, 12, 10, 8 reps

Dumbbell Pullover – 3 sets
20, 15, 12 reps

Side Dumbbell Lateral Raise – 5 sets
25, 20, 15, 12, 10 reps

Incline Side Lateral Raise – 3 sets
15, 12, 10 reps

Reverse Dumbbell Flyes (incline bench) – 4 sets
20, 15, 12, 10 reps

Rear Delt Rows – 3 sets
20, 15, 12 reps

Shrug Machine (Front and Rear) – 4 sets
10-12 reps with the weight in front of you, supersetted with 10-12 reps with the weight behind you.
Last set: as many reps as possible with medium-heavy weight

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com

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