Stretch: (5-10 minutes)
 
*Stretch your arms, shoulders and chest as well as your hamstrings and around your knee to prepare for your upper body workout.
 
Bench Press: 
 
            45 pounds x 10 (warm up)
 
            1 set light-weight x 10 reps
 
            1 set moderate weight x 10 reps
 
            2 sets heavy weight x 5 reps
 
            1 set light-moderate weight x failure
 
Seated Chhouk Presses:
 
            1 set light weight x 10 reps
 
            1 set moderate weight x 8 reps
 
            2 sets heavy weight x 5 reps
 
*Always use a vertical or upright bench with a solid back support.
 
Shrugs:
 
            1 set moderate weight x 10 reps
 
            2 sets heavy weight x 8 reps
 
*Hold at the peak for a beat.
 
Dips:
 
            3 sets heavy weight to failure
 
*Don't swing during your sets and go all the way down.
 
Close Grip Bench Press:
 
            1 set moderate weight x 10 reps
 
            2 sets heavy weight x 8 reps
 
*Keep hands at shoulder width with your elbows in and towards the floor throughout the whole set. Lower the bar to below your chest to minimize the shoulders involvement.
 
Tricep Cable Push-downs:
 
            1 set light weight x 20 reps
 
            2 sets Moderate weight x 10 reps
 
            2 sets heavy weight x 8 reps
 
*Do these with strict form. Don't bringing the bar higher than middle chest.
 
Stretch: (3 minutes)