1. DUMBBELL FLYE
Sets: 4 Reps: 8–12
Lie on a flat bench with a dumbbell in each hand. Press the weights over your chest then slowly spread your arms apart, keeping a bend in your elbows. Continue until you feel a stretch in your pecs, and hold for three seconds. Bring your arms together again as if you’re hugging someone, and hold for three seconds.
2. INCLINE BENCH PRESS
Sets: 4 Reps: 6–8
Lie on an incline bench. Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest, then drive your feet into the floor as you press it back up.
Sets: 4 Reps: As many as possible
Suspend yourself over the parallel bars of a dip station and then lower your body until your upper arms are parallel with the floor. Press back up to the starting position.
4. CLOSE GRIP BENCH PRESS
Sets: 4 Reps: 8–12
Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back and pull the bar off the rack. Lower it to your sternum, tucking your elbows about 45 degrees from your sides. When the bar touches your body, drive your feet hard into the floor and press the bar directly above you.
5. TRICEPS PUSHDOWN
Sets: 4 Reps: 15
Attach a straight bar to the top pulley of a cable station and grasp it with your hands shoulde rwidth apart, palms facing down. Keeping your upper arms tight at your sides, extend your elbows to push the bar down. Come up to where your elbows are bent 90 degrees and begin the next rep.
6. DRAG CURL
Sets: 5 Reps: 8
Hold the bar with hands shoulder width apart, palms facing up. Slowly draw your elbows back and “drag” the bar up along the front of your body until your elbows are bent 90 degrees or slightly more. The movement is meant to be strict, so perform your reps deliberately.