Press:
45 x 5
65 x 5
80 x 5
100 x 5 x 3 (If I can hit 5 reps, then its time to increase the weight)

Bench Press:
75 x 8
100 x 8
115 x 8 x 3 (if I get 8 reps, I will increase the weight)

Dips on Chairs:
3-5 sets of 12

Fly’s :
20 x 15 x 3

Lateral Raises:
10 x 15 x 3

Jumping Jacks

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