Dumbbell bench press 5 x 6-8

Incline Dumbbell Bench Press: 5 x 6-8

Dumbbell Floor press: 5 x 6-8

Spoon Press: 5 x 6-8

 

Pick 1 exercise from list 1 & 1 exercise from list 2 and perform a super-set:

List 1: 

Flat bench Dumbbell Flyes: 4 x 8-12

Incline Bench Flyes: 4 x 8-12

Single Arm Dumbbell Floor press: 4 x 8-12

Standing Dumbbell Chest press: 4 x 8-12

List 2: 

Incline Dumbbell bench Row - 4 x 15

Dumbbell Upright Row - 4 x 15

Standing Dumbbell Row: 4 x 15

Single Arm Dumbbell Row: 4 x 15

Finisher: Pick 2 exercises and perform a superset with Lateral Raise: 

Standing upward flyes: 4 x Max Reps

Press ups: 4 x Max Reps

Dumbbell Floor press: 4 x Max Reps 

Standing Valley Press: 4 x Max Reps

Spoon Press: 4 x Max Reps

Lateral Raise: 4 x Max Reps