the all rounder

1) Barbell Bench Press [VIEW]
Sets 3, Reps 8, Rest 60sec

2a) Incline Dumbbell Bench Press [VIEW]
Sets 3, Reps 10, Rest 0sec
2b) Dips (Assisted or bodyweight) [VIEW]
Sets 3, Reps 15, Rest 60sec

3) Standing Barbell Press [VIEW]
Sets 3, Reps 8, Rest 60sec

4a) Dumbbell Lateral Raises [VIEW]
Sets 3, Reps 10, Rest 0sec
4b) Cable Machine Face-Pulls [VIEW]
Sets 3, Reps 15, Rest 60sec

5) Dumbbell Tricep Extension [VIEW]
Sets 3, Reps 15, Rest 45sec

iron press

1) Push Up [VIEW]
Sets 3, Reps 15, Rest 60sec

2a) Dumbbell Bench Press (alternating) [VIEW]
Sets 3, Reps 24 (12 each side), Rest 0sec
2b) Standing Cable Fly [VIEW]
Sets 3, Reps 15, Rest 60sec

3a) Seated Chest Press (parallel) [VIEW]
Sets 3, Reps 10, Rest 0sec
3b) Cable Machine Face-Pulls [VIEW]
Sets 3, Reps 15, Rest 60sec

5) Dumbbell Tricep Extension [VIEW]
Sets 3, Reps 15, Rest 45sec

burn baby burn

1) Plyometric Push Up [VIEW]
Sets 3, Reps 15, Rest 60sec

2a) Dumbbell Bench Press (alternating) [VIEW]
Sets 3, Reps 24 (12 each side), Rest 0sec
2b) Standing Cable Fly [VIEW]
Sets 3, Reps 15, Rest 60sec

3a) Seated Chest Press (parallel) [VIEW]
Sets 3, Reps 10, Rest 0sec
3b) Cable Machine Face-Pulls [VIEW]
Sets 3, Reps 15, Rest 60sec

5) Dumbbell Tricep Extension [VIEW]
Sets 3, Reps 15, Rest 45sec