1.Chest Press Machine

4 sets × 15-20 reps · 30s rest

Machine-based horizontal chest press.

2.Plate Loaded Chest Press

4 sets × 12-15 reps · 30s rest

3.Incline Smith Machine Chest Press

4 sets × 12-15 reps · 30s rest

Incline pressing on a Smith machine for upper chest development.

4.Incline Bench Dumbbell Fly

3 sets × 10-12 reps · 30s rest

Isolation movement on incline bench focusing on upper chest.

5.Pec Deck Machine

3 sets × 10-15 reps · 30s rest

Isolation machine targeting the chest using a fixed arc path.

6.Dips

3 sets × 10-12 reps · 30s rest

7.Straight Bar Tricep Pushdown

3 sets × 12-15 reps · 30s rest

Cable movement isolating the triceps.

8.Cable Curl

3 sets × 12-15 reps · 30s rest

Constant resistance bicep curl using cable machine.

9.Triceps Pushdown (Rope)

3 sets × 12-15 reps · 30s rest

Cable movement isolating the triceps.

10.Cable Hammer Curl

3 sets × 12-15 reps · 30s rest

Hammer grip curl with rope to emphasize brachialis and forearms.