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| Exersize | reps | sets | rest | extra |
| Chestpress machine | 20 | 3 | 60sec | Only to warm up joints, lightweight |
| Bench press | 8-12 | 5 working sets | 120sec | Use spotter, you can go as heavy as 5 reps |
| Incline dumbbell press | 10 | 4 | 90sec | |
| fly machine | 15 | 4 | 90sec | FOCUSSSSS |
| Cable fly | 15 | 3 | 90sec | tempo 2 up 3 down |
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