Push Day
-Dips x3 (failure)
-Dumbell press x4 + Close grip flat bench press x3/x4 ( or x6/x8 Dumbell press)
-Dumbell shoulder press x4 + Upright row x2/x3 -Chest flies x8 (if possible on 2 diff machines)
-Tricep extentions x4 + Overhead tricep extentions x3 (total x6-x8)
-Lateral raises x6 -Push up x3 (failure)
-Pull up x3 (failure)
-Pull downs x3 -Rack pull x6
-Dumbell curls seated x4
-Bar Curls x4
-Hammer curl x4
-Reverse grip pull down x3
-Cable curls x3
-Cable Rows x2 20 times (drop-set)
-Dumbell curls (failure)