Friday

 

Day 3: Upper Body (Chest, Triceps)

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3. Bench Press (machine): 3 sets x 10 reps.
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5. 
6. Inclined Dumbbell Press: 3 sets x 10 reps.
7. 1. 
      
      
      
      
   2. Chest Flies (machine or dumbbells): 3 sets x 12 reps.
8. 1. 
      
      
      
      
   2. Tricep Dips (using parallel bars, body weight only): 3 sets x 10 reps.

   1. 
      
      
      
      
   2. Tricep Pushdowns (cable machine): 3 sets x 12 reps.
   3. 
      
   4. 
      
      
      
   5. Overhead Tricep Extension: 3 sets x 12 reps.