-Chest/Upper Back-
Pushups warm up 3 x20-40 reps
Barbell Bench Press 4 x15(warm up reps),10,8,6 reps
Cable Pec Flys 3 x15,12,10 reps
Incline DB Press 3 x10,8,6
Wide Grip Pull-Ups 3 x failure
One Arm DB Row 3 x15,12,10
T- Bar Row 3 x10,8,6
DB Lat Raises 3 x 15,12,10
Pushups warm up 3 x20-40 reps
Barbell Bench Press 4 x15(warm up reps),10,8,6 reps
Cable Pec Flys 3 x15,12,10 reps
Incline DB Press 3 x10,8,6
Wide Grip Pull-Ups 3 x failure
One Arm DB Row 3 x15,12,10
T- Bar Row 3 x10,8,6
DB Lat Raises 3 x 15,12,10