## Chest, Shoulders and Triceps (Push)

| Exercise | Sets | Reps |
| -- | -- | -- |
| warmup | x | x |
| barbell bench press | 4 | 8 |
| incline dumbbell bench press | 4 | 8 |
| high to low cable crossover | 4 | 10-12|
| seated dumbbell military press | 3 | 10-12 |
| dumbbell lateral raise | 3 | 10 |
| overhead tricep extension | 3 | 8-12 |
| dumbbell pullover | 3 | 10 |
| dumbbell fly | 3 | 10 |

# Legs

| Exercise | Sets | Reps |
| -- | -- | -- |
| warmup | x | x |
| barbell deadlift | 4 | 8 |
| barbell squat | 2 | 8 |
| barbell front squat | 2 | 8 |
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